EATING FOR HEALTH 
AND EFFICIENCY 



EATING FOR HEALTH 
AND EFFICIENCY 



BY 

R. L. ALSAKER, M.D. 



"Some hae meat and canna eat, 
And some wad eat that want it, 
But we hae meat, and we can eatf 
Sae let the Lord be thankit." — Burns 




BOOK ONE 



NEW YORK 

THE LOWREY-MARDEN 
CORPORATION :: Publishers 

1921 



^fttA*" 



,<* 



*1\ 



Copyright, 1917, by 
FRANK E. MORRISON 

NEW YORK 
AIi RIGHTS RESERVED 






4£ 



^9 



CONTENTS OP BOOK ONE 

CHAPTEB PAGE 

1. The Importance of Proper Eating ... 1 

2. Food Classification 19 

3. Meat Eating . 37 

4. Cold Weather Eating foe Meat Evters . . 51 

5. The Beneficial Effects' of a Correct Diet . 71 

6. Vegetarian Diet .81 

7. Cold Weather Eating fob Vegetarians • • 94 



CONTENTS OF COMPLETE 
WORK 



BOOK ONE 
chaptsb pages 

1. The Importance of Proper Eating . . 1 
An illustration. Disease cured by proper 
eating. Building of strong bodies. Feed- 
ing most important health factor. How the 
body uses foods. Menu for school child. 

2. Food Classification . . . 19 
Starches. Sugars. Oils and Fats. Succu- 
lent vegetables. Salad vegetables. Juicy 
fruits and sweet fruits. Menu for young 
people with pimply faces. 

3. Meat Eating . . . . . . 37 

Eipened meats. Fresh meats best. Meats 
easy to digest. Overeating of meats. Meats 

as stimulants. How often to eat meats- 
Milk, eggs and dairy products. 

4. Cold Weather Eating for Meat Eaters . " 51 
Balanced meals. Advantages of proper eat- 
ing. Menus for sedentary individuals. 
Menus explained. Menu for manual la- 
borers. 



CONTENTS OF COMPLETE WORE 



5. The Beneficial Effects of a Correct 

Diet 71 

Money saved. Earning capacity increased. 
Common troubles, like colds, bad breath, 
"that tired feeling," insomnia, coated 
tongue, obesity and bad complexion cured 
by right eating. Face and figure improved 
and beauty increased. 

6. Vegetarian Diet 81 

All necessary food principles in vegetarian 
diet. Milk and eggs as addition to vege- 
tarian food. Effects of overeating of 
starch. Menus for sedentary individuals 

and manual laborers. Fruitarians. 

7. Cold Weather Eating for Vegetarians . 94 
Vegetarianism and health. Menus for sed- 
entary individuals. Cost of some vegetable 
foods. Menu for laborer. 

BOOK TWO 

8. Cooejng for Health — a .... Ill 
Introduction. Meat cooking. Recipes. 
Stewing, boiling, baking, roasting, broiling, 
steaming, tireless cooking 5 pressure cooking, 
frying, seasoning. Preparing eggs and fish. 

9. Cooking for Health — b .... 124 
Preparing beans, peas and lentils. Prepar- 
ing all kinds of cereals — bread, biscuit, 
macaroni, mushes, etc. Cooking potatoes 

and other tubers. 



CONTENTS OF COMPLETE WORK 



PAGB 

10. Cooking for Health — c . . . 135 
Preparing succulent vegetables. Prepara- 
tions and recipes for vegetable salads, fruit 

and vegetable salads, fruit and nut and 
vegetable salads. Salad dressings. Cook- 
ing fruit. Dairy product. 

11. Warm Weather Eating for Meat Eaters 15B 
Menus for sedentary workers, and com- 
ments. Menus for laborers. General hints 

for summer eating. 

12. Warm Weather Eating for Vegetarians 173 
Menus for light workers. Menus for labor- 
ers. Colds — their prevention and cure. 
Diet for those who easily take cold. 

13. Correct Food Combining — a . . • 190 
Importance of correct combining. Preju- 
dices regarding food. Simplicity in feed- 
ing. 

14. Correct Food Combining — b . . . 197 
Combining of meat and other proteins, fats 

and oils, milk, starchy foods, vegetables, 
juicy fruits and acid fruits and sweet 
fruits, sugar and other sweets. 

15. Correct Food Combining — c . , . 204 
Notes and illustrations of combining. Nu- . 
merous meals planned. 



CONTENTS OF COMPLETE WORK 

BOOK THREE 

CHAPTER PAGE 

16. Eating to Reduce Weight .... 219 
Fatness a disease. Several reducing plans. 
Normal weight. Eedueing menus. 

17. Eating to Gain Weight .... 285 
Thinness and longevity. Hints for different 
types of thin people. Thinness and hyper- 
acidity. Menus for thin people. Chronic 
catarrh and its cure. 

18. Eating in Pregnancy and During the 

Nursing Period 248 

1 ' Eating for two. ' ' Eating during the first 
half of pregnancy; during the last half. 
Morning sickness and other disturbances 
seldom necessary. Easy childbirth. Eat- 
ing during nursing period. Menus. 

19. Feeding the Baby . . . . . 263 
How often to feed. Mother's milk best. 
Artificial feeding. Cow's milk in infancy. 
Fruit and vegetable juices. Weaning. 
Cleanliness. 

20. Feeding the Children . . . . 280 
Feeding during second year. Feeding after 
second year. Lunching. Menus. Simp]© 
feeding. Various foods at different ages. 
Infantile paralysis. 



CONTENTS OF COMPLETE WORK 

CHAPTER PAGE 

21. Eating after Passing Middle Age . . 303 
Necessity of changing habits with passing 
years. Chronic disease unnecessary. Rules 
for retaining health. Menus for light 
workers. Menus for manual laborers. 



BOOK FOUR 

22. Laxative Foods . . . . . . 319 

Constipation a serious trouble. Experi- 
ences. Laxatives, cathartics and enemas. 
Menus for the constipated. How to substi- 
tute one food for another. 

23. Constipating Foods 331 

Refined foods and constipation. Effect of 
fresh vegetables, fruits and cream. Treat- 
ment of persistent diarrhea. Coffee and 

tea and constipation. 

24. When and How to Eat . . . . 339 
Work and eating time. Number of meals 

per day. Regularity. Heavy work and di- 
gestion. How to eat. Importance of thor- 
ough mastication. Rules for eating. 

25. How Much to Eat ..... &50 

Size of many portions. Rules for learning 
how much one needs. How to detect over- 
eating. Menus for those suffering with the 
hives. 



CONTENTS OF COMPLETE WORK 

ttHAPTEK PAOH 

26. Feeding in Acute Disease . . . 360 
Pain and fever. Feeding in fever. Typhoid 

and its treatment. Menus after fevers and 
fasts. 

27. Feeding in Chronic Disease . . . 376 
Cause of chronic disease. Its cure. Rules 

for feeding. Cleansing diet. Menus. How 
to retain health. 

28. Eating Away from Home — When Trav- 

eling 387 

Banquets. Luncheons and teas. Eating 
when traveling. Eating in country hotels. 
Meals planned. 

20. Popular Menus and Comment . . . 396 
Menus of a club, a diner, a diet squad. 
Feeding the soldiers. Thanksgiving day 



BOOK FIVE 

30. Eating in the Country and in Country 

Towns 413 

Reducing high living cost. Gardening. 
Popular country meals. Milk and eggs on 
the farm. Menus. Country cooking. 

31. Raw Foods .433 

Foods that are good raw. Raw cereals 
hard to digest. Meaning of disease symp- 
toms — coated tongue, red nose, bad com- 
plexion, falling hair, cold sores, etc. 



CONTENTS OF COMPLETE WORK 

CHAPTER PAGE 

32. Candies and Confections .... 443 
Craving for sweets. Sweet fruits and their 
uses. Meals containing sweet fruits. 
Candy meals. 

33. Nuts and Peanuts ..... 450 
Digestion of nuts. Their food value. Vari- 
ous nut preparations. Peanut preparations 

in detail. 

34. Diet Hints foe Various Types . . . 464 
Nervous types. Thin people. Plethoric in- 
dividuals. Fat people. Hints for the rheu- 
matic. Menus for rheumatics. 

35. What and When to Drink: . . . 476 
Coffee, tea, chocolate and fruit drinks. Al- 
cohol. Beer substitutes. Milk. Cereal 
drinks. Water the best beverage. Milk 
diet. 

36. Popular Healing Systems Explained . 487 
Allopaths, Eclectics and Homeopaths. Me- 
chanical systems, like osteopathy and chiro- 
practic. Mental systems like Christian 
Science and New Thought. The rational 

. system. 



DICTIONAEY OF IMPORTANT 
WOBDS USED IN THIS WOEK 

Believing that simple writing is the best, 
we have kept this work as free from tech- 
nical terms and nnnsual words as possible. 
The following words are very common, but 
often misunderstood. To illustrate the 
point, we call special attention to, the word 
"fermentation." 

We are giving only the ordinary mean- 
ing of the words, as applied to the human 
body. 



Acid. — Sour. Turns blue litmus paper red. Litmus 
paper is specially prepared for making chemical 
tests. 

Acute. — Sharp. Acute disease is violent and of com- 
paratively short duration. 

Albumin. — A complex substance containing nitrogen, 
found in all animals and many vegetables. Necessary 
for animal life. 

[xi] 



DICTIONARY— IMPORTANT WORDS 

Alkaline. — Opposite to acid. Soda and potash are 
alkaline. 

Alkaloid. — A complex alkaline substance often poison- 
ous. 

Anemia. — A disease in which there is either too little 
blood, or the blood is of poor quality. 

Arteriosclerosis. — Abnormal hardening of the arteries. 

Assimilate. — The process of removing digested food 
from digestive tract into blood stream. Also the 
use of this food by the body cells. 

Atheroma. — Degeneration of the blood vessel walls. 

Autointoxication. — Poisoning by waste that should have 
been eliminated from body. 

Autotoxemia. — Poisoning the blood by some substance 
made in the body. 

Bacillus (Plural bacilli). — A rod-shaped bacterium. 

Bacterium (Plural bacteria). — A tiny organism, com- 
monly called a germ, so small that the naked eye 
can not see it. Generally looked upon as being of 
vegetable origin. 

Cell. — A very small mass of matter, highly complex. 
It is the basis of the body structures. The body is 
made up of billions of cells and the tissues that bind 
them together. Plants are also composed of cells. 

Chronic. — Covering a long time. Opposite of acute. 

Combustion. — Burning. Oxygen rapidly unites with 
sugar or fat or body protein, producing heat. 

[xii] 



DICTIONARY— IMPORTANT WORDS 

Emulsion. — Oily or fatty substance finely divided and 
held in suspension by some other substance. 

Enzyme. — A body ferment. See ferment. 

Ferment. — A substance that has the power to break 
down or alter a complex compound. Yeast is a 
ferment, changing a part of the flour into alcohol 
and carbonic acid gas. 

Fermentation. — A large part of digestion is really 
fermentation, but it is so confusing to call it so in a 
popular work that in these volumes digestion will be 
called digestion, and when fermentation in the di- 
gestive tract is referred to, it will mean abnormal 
breaking down of foods, producing harmful sub- 
stances; that is, a form of indigestion. 

Gastric. — Referring to the stomach. Gastric juice is 
fluid secreted by the stomach, and gastric digestion 
is stomach digestion. 

Germ. — Popular name for bacterium. Also the part of 
any seed that begins to sprout. 

Hyperacidity. — Overacidity, that is, too much acid. 

Legume. — A group of food plants, producing, among 
other things, beans, peas and peanuts. 

Lentil. — A legume of high food value. Related to peas 
and beans. 

Lymph. — A substance resembling the liquid part of 
blood. Lymph circulates in the tubes of the body 
known as the lymphatic vessels. 

Masticate. — Chew. A very important thing to do. 

[xiii] 



DICTIONARY— IMPORTANT WORDS 

Menu. — Bill of fare; food plan. 

Monodiet. — Eating only one kind of food at a meaL 

Mucous. — Referring to mucus. The mucous membrane 
is the tissue that lines the body passages with access 
to the air, such as the digestive tract and the respi- 
ratory tract. 

Mucus. — The substance secreted by the mucous glands, 
which are found in the mucous membrane. 

Neutral. — A substance, like water, which is neither acid 
nor alkaline. 

Obesity. — Fatness. A curable disease. 

Ossify. — To turn into bone. Ossification is bone forma- 
tion. 

Pancreatic. — Referring to the gland called the pan- 
creas, which secretes the pancreatic juice. This is 
the most important of digestive juices. 

Pasteurize. — Referring to milk, it means to heat the 
milk to 140 degrees Fahrenheit, or a little more, and 
keep this temperature fifteen or twenty minutes. 

Ptomaine. — Substance formed when albumins putrefy, 
especially animal albumins. Many ptomaines are 
poisonous. 

Ptyalin. — A ferment in tne saliva; changes starch to 
sugar. 

Saliva. — Fluid secreted by various glands of mouth. 

Serous. — Referring to, producing or containing serum, 

[xiv] 



DICTIONARY— IMPORTANT WORDS 

Serum. — The liquid part of the blood, which remains 
after clotting. Animal serums are now popular in 
the treatment of various diseases. These animals 
are first given doses of various kinds of poison, and 
when the blood is poisonous enough it is drawn and 
injected into human beings. 

Succulent. — Juicy. Succulent vegetables are juicy or 
watery vegetables. 

Synovial. — Synovial fluid is the lubricant of the ten- 
dons and the joints of the body. It is albuminous. 

Tannin. — Substance of plant origin which causes puck- 
ering or contraction of the tissues of the body. Tea 
and coffee are rich in tannin. 

Tissue. — Tissue is body structure. Fat is fatty tissue; 
muscle is muscular tissue; nerve is nervous tissue, 
etc. 

Toxemia. — Blood poisoning. 

Toxin. — An albuminous poison produced by bacterial 
action. 

Tubers. — A class of root vegetables. Potatoes are tubers. 



[xvl 



The /llsdker Way 



TO GET HEALTH, KEEP 
WELL AND LIVE LONG 

THE ALSAKER WAY to get health and to 
keep it, as taught by R. L. Alsaker, M.D., 
is the commonsense, natural way of living. 
It is founded on facts proven in thousands of 
cases in actual practice. It is easy to follow, and 
allows the individual to enjoy the good things of 
hie — the choicest gifts of nature. It enables man 
and woman to live longer and better. 

Doctor Alsaker is a new type of physician. 
He leads body and mind away from disease, and 
specializes on health. He shows how to obtain 
and retain health. His results have been so re- 
markable that the sick have traveled from near 
and far to obtain his personal advice and guid- 
ance to health. 

But thousands who desired his services could 
not travel to him, so Doctor Alsaker was induced 
to come to them by putting the knowledge of right 
living into print. This enables everybody to ob- 
tain it, and at the cost of a single visit to a phy- 
sician. 

Good health is the result of correct knowledge 
put into practice. This priceless information can 
be obtained during one's spare moments from 
the writings of Dr. Alsaker. 

Disease is unnecessary. Health is both natural* 
and normal. And The Alsaker Way teaches the 
sick how to return to health, and shows those 
who are in good condition how to remain well. 

The Lowrey-Marden Corporation 



EATING FOR HEALTH 
AND EFFICIENCY 

CHAPTER 1 

THE IMPORTANCE OF PROPER EATING 

In the spring of 1914 I was called to 
see three children who had suffered from 
whooping cough more than six months. 
The fourth child had died from this disease 
a few days before. Two of the surviving 
children had developed the same symptoms 
that the dead child showed before passing 
away. The parents were fearing two more 
deaths, and their physicians would promise 
nothing. They were doing all they could, 
giving the remedies that are approved in 
such cases. 

I told the parents that if they would fol- 
low directions in spirit and letter there 
would be nothing to fear. They were will- 

[i] 



EATING FOE HEALTH 

ing, so we opened the windows wide, kept 
the children warm — especially their feet — 
and qnit giving drngs. We fed the chil- 
dren juicy fruit and milk, and nothing else, 
three times a day. Between meals they got 
all the water they wished, and nothing else. 

In a few days the three children were 
free from coughs and then we put them on 
a balanced diet. They had no more trouble. 

Why had they been coughing for months, 
and why did one die? 

Because the feeding was wrong. They 
had great quantities of oatmeal and other 
mushy food dressed with rich milk and 
sugar, and they swallowed their food with- 
out masticating. They also made other 
mistakes. The parents and the attending 
physicians did not realize that the feeding 
was wrong. 

In this case a little knowledge about right 
eating would have prevented a death — to 
say nothing of months of sickness with its 
accompanying cost and care and worry. 

Throughout the entire life correct feed- 
ing will prevent disease, and cure it, as it 
[2] 



IMPORTANCE OF PROPER EATING 

does in childhood. This incident is merely 
given to illustrate the point. 

The aim of these lessons is to present 
the most important health truths so clearly 
and simply that no special training is 
needed to make them helpful. It is neces- 
sary to discuss a few general truths in the 
beginning, and upon these we shall build 
the superstructure of definite, practical 
knowledge, which every individual can ap- 
ply to himself. 

Health is the result of knowing the truth 
about right living and putting it into daily 
use. 

The old saying that u asa man thinketh 
in his heart so is he, ' ' is only a part of the 
truth. The whole truth is that a man is 
as he breathes, thinks, eats and drinks, and 
this is modified by his environment. 

Many elements help to produce health, 
but the one outstanding factor, the one of 
greatest importance, is correct eating. 
Those who eat properly find it easy to 
think to advantage, and through right eat- 
ing and thinking they build up the body so 
[3] 



EATING FOB HEALTH 

that disease cannot gain a hold. This truth 
has been ignored in the past and the people 
have paid, and are paying, for it in suffer- 
ing and premature dying. 

Everybody knows that to bnild a good 
house it is necessary to have fine material 
and make the proper use of it. The major- 
ity know that it is necessary to furnish 
good soil for the growth of grains and 
trees. Nearly everybody knows that farm 
stock can be raised in good health by 
proper care and feeding. 

But many ignore the fact that a human 
being has to have food of good quality, 
well prepared and properly eaten, if he is 
to be healthy. So we continue raising prize 
steers, blooded hogs and race horses in the 
most careful manner, and at the same time 
raise our children on any old kind of junk. 

If in addition to correct eating, we exer- 
cise, breathe plenty of fresh air, take hy- 
gienic precautions, and think well, ill health 
becomes impossible, barring accidents*. 

These measures will bring health to those 
who have lost it, and insure dependable, 
[4] 



IMPORTANCE OF PROPER EATING 

permanent health for those who are enjoy- 
ing fair or good health. 

The most important single health factor 
is the feeding. I shall not attempt to force 
the readers to believe any mysterious as- 
sertions. I have had much experience in 
this branch, have learned to feed correctly, 
and shall give this valuable knowledge to 
all who are willing to learn. It is not nec- 
essary to accept it because I say so, but 
because it is true and brings splendid re- 
sults when put into practice. 

A few foods, such as the natural un- 
cooked fruit sugars, are absorbed into the 
blood stream with very little change. But 
most of the foods have to undergo exten- 
sive changes before they can be used by 
the body. This process of changing foods 
is called digestion. It begins in the mouth, 
continues in the stomach, and is completed 
in the intestines. 

After the food has been digested it is ab- 
sorbed into the blood and lymph vessels, 
where it undergoes further modification. 
The final destination of the food is the va- 
[5] 



EATING FOR HEALTH 

rious tissues of the body, but first it has to 
enter the blood stream, which is the great 
carrier of the body, bringing food and oxy- 
gen to all parts, and removing the waste. 
Let us quickly see how food is used in 
the body. We can do so under the follow- 
ing heads : Mastication, digestion, absorp- 
tion and assimilation, combustion, and ex- 
cretion of the waste. 



MASTICATION 

Because digestion begins in the mouth, 
it is important to masticate (chew) the 
food very thoroughly, and this is especially 
true of foods rich in starch and sugar. 
The saliva contains a ferment (ptyalin) 
which acts upon starchy foods and sugars, 
helping to transform them into malt sugar, 
which the body can use. If starch diges- 
tion does not begin in the mouth, as it does 
not when the food is bolted, the result will 
in time be indigestion. It is necessary to 
chew foods thoroughly to produce a suffi- 
cient amount of saliva. A few who have 
[6] 



IMPORTANCE OF PROPER EATING 

exceptionally good constitutions may bolt 
their food for years, without any apparent 
bad results. But appearances are deceiv- 
ing, for such individuals are building for 
the day of wrath. Sooner or later they will 
have digestive troubles, after which they 
may acquire any kind of disease. 

In the human body no one organ can 
suffer alone. When one organ is deranged, 
all other parts are affected. 

All the vegetables contain so much starch 
that they should be well masticated. Fruits 
digest most easily when they have thor- 
ough mouth preparation, for they contain 
starch or sugar, or both. Milk well mixed 
with saliva does not form such hard, tough 
curds as it does when gulped down, and 
hence it should always be taken slowly. 
Meats are not affected by the saliva, but 
they should be so well masticated that large 
lumps are not taken into the stomach. 
Breadstuffs, potatoes, ripe peas and beans, 
as well as all kinds of nuts, should receive 
extra good mouth preparation. Otherwise 
they will not digest well. Peanuts need 
[7] 



EATING FOE HEALTH 

exceptionally good mastication, and so do 
raw salad vegetables. 



DIGESTION 

In the stomach foods of an albuminous 
nature, such as milk, eggs, fish, meat and 
nuts, are acted upon by the gastric juice. 
Then they are forced onward, into the 
small intestine. 

Here the food is acted upon by the fer- 
ments (enzymes) found in the pancreatic 
juice and the juices secreted by the intes- 
tinal walls, aided by the bile. These diges- 
tive juices act upon all kinds of foods — 
starches, fats, sugars and proteins. The 
bile helps to bring the fats into emulsion. 

If the eating is correct, everything per- 
taining to the part of digestion just de- 
scribed is normal, and the individual is 
unaware of the fact that digestion is tak- 
ing place, for normal digestion is not per- 
ceived by any one. It simply gives rise to 
a feeling of content and well being. When 
the digestive process is brought to the at- 
[8] 



IMPORTANCE OF PROPER EATING 

tention of the senses through heartburn, 
eructation of gas, tasting of foods after 
meals have been eaten, rumbling of gas, 
gas pressure on the heart, sour stomach, 
etc., it is a sign of indigestion. 

Indigestion can be brought about by one 
cause, but it is generally due to many 
causes working together. Some of the 
common causative factors of indigestion 
are: Anger, worry, jealousy, envy, spite, 
overeating, undermasticating, eating when 
not hungry, poor cooking, incompatible 
mixtures, eating too many foods at one 
meal, laziness, food of poor quality, use 
of drugs, drinks that are too hot or too 
cold, excessive use of condiments, use of 
tobacco and alcohol. This list could be 
extended, but this suffices to show how 
varied the causes of indigestion may be. 

Incorrect eating is the chief cause. 



ABSOKPTION" AND ASSIMILATION OF FOOD 

After the food has been digested in the 
mouth, stomach and intestines, the food 
[9] 



EATING FOR HEALTH 

products are absorbed, chiefly by little 
finger-like processes (villi) in the intes- 
tinal walls, and thus reach the blood. Some 
of them enter the blood stream by way of 
the liver, and others by way of the great 
lymph vessel called the thoracic duct. In 
the liver and in the blood further modifica- 
tion of the absorbed food takes place, and 
then it is ready to be used by the body. 

The body is composed of various tissues 
(that is, different kinds of structural ma- 
terial), such as fat, muscles, nerves, bones, 
skin and mucous membrane. Each tissue 
in turn is made up of millions and billions 
of cells so small that the naked eye cannot 
see them. Every cell has to be fed, for 
these cells work and use up the material 
of which they are composed. Then new 
materials have to replace what is burned 
and turned into waste. If the eating is 
correct all the elements needed for cell 
nourishment will be found in the blood, 
and each cell takes what it needs. 

In this way provision is made for 
growth in youth and for repairing the 
[10] 



IMPORTANCE OF PROPER EATING 

body so long as life lasts. A part of the 
food is incorporated with the cell structure 
and a part is burned to produce heat and 
energy. The burning, or combustion, is a 
union of the food elements with the oxygen 
we breathe; the result is production of 
heat, energy, water, carbonic acid gas and 
other waste. The heat is used to keep the 
body warm, to enable it to keep the vital 
organs moving, and to enable us to work 
and play. 

COMBUSTION" 

Every movement of the body consumes 
a little energy, even the winking of the 
eyelid. To produce energy a part of the 
body substance or some of the food brought 
by the blood has to be burned. The result 
of the burning is waste products, heat and 
energy. The heat in a normal body is 
about 100 degrees Fahrenheit, though the 
mouth temperature is a little lower than 
this. The energy enables the body to do 
both voluntary and involuntary work. The 
heart, lungs and other internal organs do 

[ii] 



EATING FOR HEALTH 

their work without calling our attention to 
them, so their muscles are called involun- 
tary. 

EXCKETION OF WASTE 

After some part of the body, that is, a 
portion of a cell or an entire cell or some 
food, has been used as fuel, the resulting 
waste must be thrown out of the system. 
In a healthy organism this is done quickly 
and completely. 

There are four outlets for the waste — 
the skin, the lungs, the kidneys and the 
bowels. These organs supplement each 
other, but they have their special work to 
perform. For instance : The lungs remove 
most of the carbonic acid gas from the sys- 
tem; the kidneys take out the urates, va- 
rious acids and some earthy matters ; the 
skin eliminates fatty and salty substances ; 
and the bowels are the general sewer of 
the system. There is a fine harmony among 
these organs in health. In summer* the 
skin is very active and the kidneys do not 
work very hard, hence the prevalence of 
[12] 



IMPORTANCE OF PROPER EATING 

skin eruptions in hot weather. When the 
skin is very active it relieves the lungs of 
a part of their work, and the bowels some- 
times perform a part of the work of the 
kidneys. 

So long as the food intake and the inter- 
nal combustion are balanced, digestion, as- 
similation, combustion and excretion are 
well performed, and the body remains in 
health. But if any link in this chain is 
impaired, the result is disease. 

To illustrate: Too little food produces 
emaciation; too much food causes obesity 
(fatness), indigestion or other disease. 
Poor assimilation produces emaciation and 
anemia. Incomplete combustion causes de- 
posits in the body, manifesting in such 
troubles as rheumatism, gout, lumbago, 
sciatica and arteriosclerosis (hardening of 
the arteries). Poor elimination also causes 
formation of deposits in the body, as well 
as toxemia, which is a form of blood pois- 
oning. 

In health the nutritive processes — eat- 
ing, digesting, absorbing, building, burning 
[13] 



EATING FOR HEALTH 

and waste eliminating — are balanced, and 
this means physical health. We cannot 
control the last stages of this process, bnt 
it is not necessary, for if we take care of 
the first step, the eating, the other steps 
will take care of themselves. 

All we have to do is to partake of a bal- 
anced ration of rightly prepared food, mas- 
ticate thoroughly and be moderate, and the 
rest of the process will take care of itself. 
Correct eating is the great essential, and 
this will be tanght in the chapters as we 
proceed. 

The whole process of nutrition can be 
likened to the working of a furnace. Give 
the furnace the right kind of fuel, in cor- 
rect quantities, regulate the draughts prop- 
erly, and the result is good combustion, 
which leaves as waste a fine ash that can 
be removed with ease. Feed the furnace 
improperly, and the flues choke and clink- 
ers form and the grates may burn out. 

It is exactly so with the human- body 
when it is improperly fed. 

The human body is made up of several 
[14] 



IMPORTANCE OF PROPER EATING 

elements, fourteen to seventeen, according 
to various authorities. The chief of these 
elements are oxygen, carbon, hydrogen, 
nitrogen, calcium, phosphorus, sulphur, so- 
dium, potassium and iron. These elements 
occur in the body as complex compounds. 

The necessary elements are found in the 
foods and liquids of which we partake. 
Some of them are gases, some are earthy 
and some are metallic, but the human body 
has to have its food in organic form, that 
is, substances based on plant life — all ani- 
mal food is based on the plants. And the 
plants are stored up solar energy, so we 
might call ourselves transmuted sunshine 
(no, not moonshine). 

By selecting good foods and preparing 
and eating them properly, we furnish the 
necessary elements to the body, and we can 
furnish them in no other way. 

If we fail to select good foods and if we 
habitually err in our eating, degeneration 
and disease are bound to ensue. 

So it is most important to know how to 
[15] 



EATING FOR HEALTH 

eat and what to eat, for correct eating is 
the basis of health. 

So much for the human machine, which 
is an intensely interesting object to study. 
Now let us close the first chapter with a 
day 's menu for a school child under twelve 
years of age. 

This is a balanced menu, and if you do 
not understand the why and the wherefore 
of such eating, it will be given in coming 
chapters. In this work we. shall not give 
the menus under the heading of breakfast, 
lunch and dinner. We shall simply plan 
three meals for each day, marking them 
1, 2, and 3. And what follows each figure 
is a meal. 

Children should eat very simply, for that 
gives them the best chance to grow to full 
stature, strong, vigorous and healthy. 



[16] 



IMPORTANCE OF PROPER EATING 

MENUS FOE YOUNG CHILDKEN 
1 

Whole wheat toast with butter, or with but- 
ter and honey. (Or instead of toast, take 
shredded wheat biscuit and eat it dry, 
with butter or honey.) 

Glass of whole milk. 

2 

Brown rice, steamed or cooked in double 

boiler. 
Eaisins, either cooked with the rice or 

eaten on the side. 
Glass of milk. 
No sugar on the rice. 

3 

An egg. 

Cooked carrots and string beans, a large 
side dish of each (or other cooked suc- 
culent vegetables). 

An apple, baked or raw, preferably raw. 

Nut meats, not to exceed an ounce. This 
last item can be omitted. 
[17] 



EATING FOR HEALTH 

For hints regarding "What and When 
to Drink" see Chapter 35. 

For a list of succulent vegetables see 
Chapter 2. 

For use of butter and other dressings, 
see Chapters 8, 9 and 10. 



[18] 



CHAPTER 2 



FOOD CLASSIFICATION 



We shall not adhere strictly to scientific 
names, but shall give a practical, working 
classification, one that will enable each in- 
dividual to select his food understandingly, 
after learning the principles that underlie 
food combining. 

The usual scientific classification is into 
two groups : 

First: Nitrogenous or albuminous or 
proteid foods. 

Second: Carbonaceous foods, that is, 
foods containing carbon, which is 
burned in the system. The food car- 
bons are starch, sugar, fat and oil. 

The first class of foods we shall call 
"proteins" and they include meat, eggs, 
[19] 



EATING FOB HEALTH 

fish, milk, nuts and others that will be 
named later. 

The second class we shall describe under 
the well-known names of starches, sugars, 
fats and oils. 

The natural salts found in foods, such 
as the salts of calcium, phosphorus, so- 
dium, potash and iron, are essential to hu- 
man health, but they do not produce heat, 
so we do not call them foods. 

Water is more immediately necessary 
than food, but because it does, not produce 
heat we do not class it with the foods. We 
can live several weeks without food, but 
a few waterless days will end in death. 
Water is the necessary solvent, without 
which all life, animal and vegetable, would 
soon cease to exist. 

In classifying foods no hard and fast 
lines can be drawn in all cases, for many 
of our foods are very complex, containing 
many different elements and compounds. 
For instance, peanuts are rich in protein, 
starch and oil, and hence must be classed 
with all of these foods. Many other foods 
[20] 



FOOD CLASSIFICATION 

can be placed under two or more heads. 

Those who are interested in food analy- 
sis can find tables in technical books on the 
subject. The knowledge of calories and 
food analysis is quite necessary for the 
scientific student of food, but it only con- 
fuses the lay reader who is seeking health 
knowledge. This work is written and pub^ 
lished to furnish the readers with practical 
health knowledge — not to present a lot of 
scientific facts of no practical value nor to 
display the erudition of the writer. 

For practical purposes it is sufficient to 
get well acquainted with the following; 
Proteins, starches, sugars, oils, fats, fruits 
and succulent vegetables. 

PROTEINS 

These are sometimes called nitrogenous 
or albuminous foods, because they contain 
nitrogen, and the most important protein 
is albumin. 

The proteins are used in all parts of the 
body, and enter into the formation of 
[21] 



EATING FOR HEALTH 

nearly all tissues. They are found in 
bones, tendons, ligaments and mnscles. 
They are in the blood, necessary for the 
formation of its serum. They are the 
basis of the lubricants of the body, such 
as the mucus which lubricates the mucous 
membranes, and the serum which lubri- 
cates the serous membranes, and the syno- 
vial fluid which lubricates the joints. 

Protein is necessary for human exist- 
ence, and nature has made broad provi- 
sions for its supply. It is found in abun- 
dance in the animal and in the vegetable 
kingdom. The principal sources of pro- 
tein are : 

1. Meats of all kinds (the lean part), 

such as beef, veal, mutton, lean 
pork, chicken, turkey, duck, goose, 
game, both feathered and furred, in 
• fact, all lean flesh from animals and 
birds. 

2. Fish of all kinds, such as trtmt, 

salmon, herring, pickerel, pike, cod, 
halibut, mackerel, sturgeon, and 
[22J 



FOOD CLASSIFICATION 

shad. Also shellfish like oysters 
(which are mostly water), clams, 
crabs and lobsters. 

3. Legumes, the chief of which are all 

kinds of dried beans, dried peas, 
lentils and peanuts. Also green 
peas, and both the green and the 
dried lima beans. 

4. Dairy products, including sweet milk, 

clabbered milk, buttermilk, cottage 
cheese and all other kinds of cheese. 
Cream contains but little protein, 
and butter practically none. 

5. Nuts, especially almonds, Brazil nuts, 

filberts, hickory nuts, pecans, Eng- 
lish walnuts, butternuts, pistachios 
and pignolias. (Peanuts are le- 
gumes, not real nuts. Chestnuts 
contain much starch and only a 
little protein.) 

All the grains (cereals) contain protein, 
and there is some both in succulent vege- 
tables and in fruits. 

[23] 



EATING FOR HEALTH 

STAKCHES 

These are found almost exclusively in 
the vegetable kingdom. There is a form 
known as animal starch, but it is so rare 
and small in quantity that it is of little im- 
portance as a food. 

The starches are widely distributed in 
all kinds of plants. They are easily and 
cheaply produced and are economical 
foods. 

The starches are turned into sugar be- 
fore they are used by the body, and their 
function is to produce heat and energy. If 
they are taken in excess by an individual 
of good digestive and assimilative capac- 
ity, they are partly converted into fat, and 
the individual grows stout. If he eats 
them to excess and fails to digest and as- 
similate them, his body becomes acid and 
he often grows thin. Then the more he 
eats the thinner he becomes. 

The chief sources of our starchy foods 
are: 

[24] 



FOOD CLASSIFICATION 

1. Cereals, the most important being 

wheats of all kinds, Indian corn, 
rice, rye, barley, oats. No mat- 
ter in what form we eat them 
— in bread, cakes, mushes, flaked 
or puffed cereals — they are 
starchy. 

2. Tubers, the most important being 

Irish potatoes, sweet potatoes and 
Jerusalem artichoke. The dasheen 
is also a tuber, which resembles the 
Irish potato in consistency, and has 
an agreeable flavor. 

3. Legumes, especially when they are 

ripe. The ripe limas, navy beans 
and other kinds of ripe beans, peas, 
lentils and peanuts are starchy. 
Green limas and young peas con- 
tain more starch than the other 
vegetables usually classified as suc- 
culent. 

4. Nuts, but only a few varieties. 

Acorns, dried chestnuts and cocoa- 
nuts are rich in starch. 
[25] 



EATING FOR HEALTH 

Hubbard squash contains about the 
same proportion of starch as the Irish 
potato. 

Parsnips are rich in starch. 

Green bananas are about as starchy as 
Irish potatoes, but ripe bananas contain 
only a trace of starch, for it has been 
turned to sugar. 

Pumpkins are of watery consistency, and 
can be classed with the succulent vege- 
tables. 

Tapioca and sago are very starchy. 

Corn starch is the starchy essence of 
the corn. 

Spaghetti and macaroni are cereals, 
hence starchy. 

SUGARS 

Sugars serve the same purpose in the 
system as the starches. They produce heat 
and energy and are fattening. 

The sugars on the market do not enter 

the blood stream as they enter the mouth. 

They have to be changed into other forms 

of sugar by the digestive processes. There 

[26] 



FOOD CLASSIFICATION 

are animal sugars and milk sugars, but 
they are of small importance when com- 
pared with the sugars obtained from the 
vegetable kingdom. The principal sources 
of sugars are: 

1. Sweet fruits, the most important of 

which are ripe bananas, currants, 
sweet grapes, raisins, sweet prunes, 
figs, dates and persimmons. All 
ripe fruits contain some sugar and 
the dried fruits are rich in this food 
element. 

2. Sugar cane and sugar beets, from 

which nearly all of the refined 
white sugar is made. 

3. Honey. 

4. Sap of the sugar maple. 

Sugars taken in moderation are easily 
digested and quickly available for heat 
and energy formation in the human body. 
Taken in concentrated, refined form they 
are irritating, and if taken in large quan- 
tities will cause deterioration of the diges- 
tive organs — and the rest of the body. 
[27] 



EATING FOR HEALTH 

FATS AND OILS 

These differ greatly in form and taste 
from sugars, but chemically they are al- 
most the same. They are a carbon food, 
being burned in the body to produce heat 
and energy. A moderate amount of fat 
in the body is a normal, healthful thing, 
but a great deal of fat is a burden and 
predisposes to physical degeneration and 
disease. 

The chief sources of our fats are : 

1. Dairy products — cream, butter and 

some rich cheeses. 

2. Flesh of dead animals, especially 

pork, mutton and beef that have 
been fattened. 

3. Fat fish, such as herring, shad and 

salmon trout. 

4. Legumes. Some kinds of peanuts are 

very oily, and so are soy beans. 

5. Nuts of nearly every kind. Almonds, 

Brazil nuts, filberts, hickory nuts, 
pecans, English walnuts, butternuts, 
[28] 



FOOD CLASSIFICATION 

cocoanuts, pistachios and acorns 
are rich in oil. 

Oils and fats are our most concentrated 
foods. 

SUCCULENT VEGETABLES 

Succulent vegetables are the juicy vege- 
tables. They cannot be classed with any 
of the foods that we have been discussing, 
for they do not contain a great amount of 
any food element, but they are rich in the 
natural salts that are necessary for health, 
and should form a part of the daily diet. 
They furnish the salts and juices that help 
to keep the blood alkaline, and the body 
pure and sweet. 

One trouble with a large number of peo- 
ple is that their bodies become too acid 
(sour), and if they allow themselves to 
remain in this condition, they cannot be 
healthy. Most people eat too much of the 
concentrated staple foods — fats, meats, 
breadstuff s, potatoes and sugars — and fail 
to take enough light food, such as the suc- 
[29] 



EATING FOR HEALTH 

eulent vegetables and the juicy fruits. 
Less bread, meat and potatoes and more 
of the succulent vegetables and juicy fruits 
will bring better health. 

Although the succulent vegetables are 
not of as great food value as such concen- 
trated foods as bread, butter, sugar, meat 
and potatoes, they are nourishing. All of 
them contain some protein, fat, starch or 
sugar, and in addition the natural salts 
that the body must have to remain healthy. 
The principal succulent vegetables are: 
Asparagus, beets, cabbage, carrots, tur- 
nips, parsnips, cauliflower, cucumber, egg 
plant, lettuce, okra (gumbo), onions, rad- 
ish, summer squash, tomatoes, spinach, 
kohlrabi, kale, Brussels sprouts, cone arti- 
choke, chard, string beans, celery, turnip 
tops, lotus, endive, dandelion, oyster plant, 
rutabaga and garlic. Though corn is really 
a cereal, corn in the milk, either on the cob 
or canned, and green peas may also be 
classed with the succulent vegetables. Also 
the pumpkin. 

[30] 



FOOD CLASSIFICATION 

Mushroom is a fungus. Those who are 
fond of it may partake occasionally, but 
fungous growths cannot be recommended 
as a steady diet. 

Young lima beans are quite starchy, as 
much so as Irish potatoes. Parsnips are 
also quite rich in starch. 

Eadishes are delicious peeled and cooked. 

Macaroni and spaghetti are not vege- 
tables. They are made from wheat and 
are very starchy. They are cereal foods. 

RAW SALAD VEGETABLES 

These are also succulent vegetables. 
However, in this work the raw salad vege- 
tables will be referred to as "salad vege- 
tables,' ' and the juicy vegetables we have 
listed above will be called ' ' succulent vege- 
tables.' ' This is both convenient and cor- 
rect. 

Cooking alters all foods, and somewhat 
deranges the delicate adjustment of the 
natural salts. Hence it is best to eat some- 
thing green and raw every day. The salad 
£311 



EATING FOR HEALTH 

vegetables are best for this purpose, the 
principal ones being: 

Lettuce, celery, endive, romaine, chicory, 
tomatoes, cucumbers, cabbage, celery cab- 
bage, parsley, field lettuce, cress. All 
leaves that are relished may be used for 
salad purposes. Did you know that a raw 
spinach leaf or two are good! 

Eaw onions in moderation may be used 
for flavoring, and garlic likewise. Those 
who are fond of raw root vegetables and 
have good digestive power may occasion- 
ally eat some raw carrots or turnips, but 
they should masticate these foods very 
well. Grated carrot tastes well in salads. 



FBTJITS 

Fruits are rich in sugar, and, like suc- 
culent vegetables, they contain the natural 
salts that the body must have. Though 
many of the fruits are acid, they help to 
keep the body in its normal alkaline con- 
dition, if eaten in moderation. 

The term "acid fruit " means fruit that 
[32] 



FOOD CLASSIFICATION 

is quite sour, like sour apples, pineapples 
and lemons. 

' ' Subacid fruit ' ' is a mild fruit, contain- 
ing only a little acid, such as mild pears, 
sweet apples and good blueberries. 

Some of the most common juicy fruits 
are: 

Apples, lemons, oranges, peaches, pears, 
strawberries, apricots, avocadoes, black- 
berries, cherries, cranberries, currants, 
gooseberries, grapes, huckleberries, blue- 
berries, mulberries, nectarines, olives, 
pineapples, plums, raspberries and whor- 
tleberries. 

The melons (watermelon, muskmelon, 
cantaloupe, casaba, honey dew, etc.), rhu- 
barb stalk and tomatoes are so like fruit 
that for practical purposes we can call 
them so. 

The most important sweet fruits are : 

Eipe bananas, sweet prunes, sweet 
grapes, raisins, dried currants, figs, dates 
and persimmons. 

The fruits and vegetables contain an 
abundance of natural salts, and these salts 
[33] 



EATING FOR HEALTH 

are essential for health. There are many 
different kinds of these natural, organic 
salts, and though their names are not of 
great importance, it may be interesting to 
know that some of the principal ones are 
the salts of calcium, sodium, iron, chlorine, 
potassium, sulphur and phosphorus. 

Eefined sugar is very high in fuel value, 
but it is a starvation food when taken by 
itself, for it lacks the necessary salts. 

The word "vitamine" has been used ex- 
tensively of late. The vitamines are deli- 
cate substances found in natural foods. 
They are destroyed by high heat, hence by 
cooking. Those who eat fruits and vege- 
tables as taught in this work need not 
worry about vitamines, for there will be 
plenty of them in the food. 

Now we have laid another foundation 
stone upon which to build health knowl- 
edge. Let us close the chapter with a help- 
ful illustration. 

A short time ago I saw a young lady who 
was full of giggles, chocolate creams and 
[34] 



FOOD CLASSIFICATION 

pimples. She is at the romantic age, think- 
ing of her Prince Charming, and naturally 
she wants to make a good impression. But 
a pimply face is a very poor front. 

Like many others of her age, of both 
sexes, she thinks that pimples just happen 
and it can't be helped. This is an error. 
Pimples, boils and carbuncles are relatives, 
and avoidable. 

They cannot occur if the blood is pure. 
In health the blood is pure, and health is 
attainable through correct eating. Plain 
food, rightly prepared and eaten, will 
prevent pimples and other disfiguring 
troubles. 

A clear skin and good complexion — ex- 
ternal beauty — are dependent upon good 
health. 

Many menus will be given in future 
chapters. The following is a hint for young 
people with pimples or other skin erup- 
tions : 



[35] 



EATING FOR HEALTH 

CLEANSING MENUS FOK YOUNG PEOPLE 
1 

Whole wheat toast, with very little butter. 
Glass of milk. 

2 

Baked potato, with one-half serving of 
butter. 

Spinach (or other cooked succulent vege- 
table). 

One or two ounces of raisins. 

3 

One or two eggs. (No meat until the 
pimples go.) 

Cooked turnips and string beans (or other 
cooked succulent vegetables). Eat all 
you wish of these vegetables, masticat- 
ing everything in every meal real well. 

Celery, or lettuce, or raw cabbage. 

An apple, either baked or raw, if desired. 

You will be surprised how soon this kind 
of eating will clear the complexion. 

The proper way of preparing the foods 
will be found in Chapters 8, 9 and 10. 
[36] 



CHAPTER 3 



MEAT EATING 



Fkom the beginning of recorded history 
the human race has been fond of flesh 
foods, and meat has been an important 
part of the diet. Many look npon abstain- 
ing from meat as a hardship. It is no 
physical hardship to do so, but those who 
believe that flesh food is necessary to sus- 
tain life will suffer when they are deprived 
of meat — so strong is the power of mental 
suggestion. 

The majority are meat eaters, if they 
can obtain flesh, but there are many who 
think it is wrong, both morally and physi- 
cally, to partake of flesh foods. I shall not 
enter into the ethics of the case, but shall 
confine my comments to the physical side; 
that is, I shall treat the subject from the 
standpoint of health. 
[37] 



EATING FOR HEALTH 

Those who think that meat eating is 
wrong should eat no meat, for it is always 
injurious to do what one is convinced is 
wrong. 

Lean meats are rich in building mate- 
rials. They contain much protein, a large 
amount of water (often three-fourths 
water), some fat, natural salts and animal 
waste. Fat meats are similar to the lean 
ones with the exception that they contain 
less water and more fat, produce more 
energy and are harder to digest than lean 
meats. 

Can one eat meat and at the same time 
have health? some ask. The vegetarians 
are strongly inclined to answer, no. The 
answer may be true in theory, but not in 
practice. I have been watching this for 
years, and have learned that vegetarians 
are no healthier than meat eaters, and the 
reason will be given in Chapter 6. I have 
learned that people can eat meat and be 
healthy; that they can go without meat 
and retain health ; that they can live on a 
strictly vegetarian diet and retain health; 
[38] 



MEAT EATING 

that they can add the dairy products and 
eggs to the foods of the vegetable king- 
dom, omitting meat and fish, and remain 
well. 

A great deal depends on the prepara- 
tion of foods, how we eat them, and how 
much we eat. 

No matter how healthy the animal is, 
there is a little waste in its flesh. This 
cannot be avoided, for while life lasts 
changes constantly take place in the body. 
These changes produce waste, and some of 
this waste is always present in the cells 
of the flesh and in the body fluids. For 
this reason only healthy animals should be 
used for food, because they contain enough 
waste at best. 

Hogs that are so fat that they are on 
the point of dying from fatty degenera- 
tion and cattle that have been stall fed 
until they are ready to die of apoplexy 
are not healthy. Their flesh may appeal 
to the taste of the epicure, but it is not 
good food. 

Fresh meats are inclined to be tough. 
[39] 



EATING FOR HEALTH 

E'ipening softens the flesh, but if it is al- 
lowed to proceed far we have to give the 
process a different name — rotting. Eot- 
ten foods are dangerous, but some enjoy 
them. Many who overindulge in alcoholic 
drinks like overripe meats. Such meats 
and alcohol make a good team to draw 
the consumer into early degeneration and 
death. 

Flesh foods, especially lean meat and 
fish, are so unstable that they quickly go 
into degeneration if they are not well 
cared for. Ptomaine poison (a form of 
proteid poison) is easily formed, and this 
may cause serious illness and even death. 
Flesh foods should be fresh. Cold storage 
will preserve meat for months, but once 
meat is taken out of storage it spoils in 
a short time. Even while it is in cold stor- 
age changes are taking place in it. The 
safest way is to use only fresh flesh foods. 
This applies to fish as well as to meat, for 
fish spoils quickly, and bad fish is dan- 
gerous. 

Cured, pickled and preserved flesh foods 
[40] 



MEAT EATING 

are harder to digest than the fresh arti- 
cles and hence of less food value. Canned 
meat and canned fish are not on a par with 
the fresh articles, and if they are used 
they should he consumed shortly after the 
cans are opened. If these products are 
allowed to stand exposed to the air, they 
may give rise to ptomaines. 

The older the animal the tougher and 
more highly flavored grows its flesh. Also, 
the more waste it generally contains. For 
this reason those who have skin troubles, 
kidney disease, or any kind of deposit, 
such as gout, rheumatism, lumbago and 
arteriosclerosis, should not eat the flesh of 
old animals. So far as nutritive value 
goes, tough meat is as good as the tender 
flesh, and those who know how to cook 
can make a tough piece of meat as deli- 
cious and toothsome as the more expen- 
sive cuts. 

Veal is not difficult to digest, and pork 
has obtained much of its bad reputation 
through poor cooking. Chicken, lamb, mut- 
ton, turkey, rabbit and game are good 
[41] 



EATING FOR HEALTH 

meats. Beef and pork are too heavy for 
daily consumption, especially if they are 
pickled. Pickling dries and toughens the 
cells and makes it difficult for the diges- 
tive juices to penetrate them. 

Meats are too stimulating to give to 
young children. They contain extractives, 
which are stimulants, having no food value ; 
these extractives are the chief ingredients 
of beef tea. It is a mistake to give meat 
juices to the babies. These juices are easy 
to digest, but infants should have no arti- 
ficial stimulation. 

It is not meat eating in itself that is so 
bad — from the health viewpoint — but it is 
overeating of meat. Here in the United 
States, also in Australia, as well as in sec- 
tions of South America, meat has until 
lately been easy to obtain and compara- 
tively cheap, and the people have fallen 
into the bad habit of eating much more 
meat than necessary to furnish the body 
with protein. Also, the people who over- 
eat of meat generally neglect to partake 
of enough green stuff — fresh raw vege- 
[42] 



MEAT EATING 

tables — and as a rule they eat sparingly 
of fresh fruit. As a result their bodies 
become too acid and then they degenerate, 
various tissues harden, and foreign de- 
posits form. This is the chief cause of 
such ills as chronic Bright 's disease, 
diabetes, arteriosclerosis, apoplexy and 
chronic diseases of the heart. 

But please do not make the mistake of 
believing that excessive meat eating is the 
only factor, for bread and potatoes and 
white sugar and coffee and alcohol and 
inactivity and worry and so forth do their 
share. Overeating of meat is bad, but so 
is overindulgence in starch. 

The excessive consumption of meat has 
been excusable, for the people have be- 
lieved — and the majority still believe — 
that it is necessary. The truth is that the 
body does not need a great daily intake 
of protein, and hence if the protein is 
taken in the form of meat, it is not neces- 
sary to consume great quantities. It has 
been generally believed — and many still 
believe — that a working man has to have 
[43] 



EATING FOE HEALTH 

much meat to supply energy and strength. 
This is not true, for the man who labors 
hard needs very little more protein than 
the office man. The laborer must have 
more fuel to produce energy than the 
sedentary man, but this energy he should 
obtain by consuming more starch and 
sugar and perhaps more fat. Protein will 
burn in the body, producing heat and 
energy, but it is an expensive fuel both 
financially and physically, for an oversup- 
ply has a tendency to wear out the body. 

All foods are stimulants, out meats are 
exceptionally stimulating. In wintertime 
meat can be taken once a day, but in sum- 
mertime this is too often. During warm 
weather meats should not be eaten more 
than three times a week. Those who do 
not care for flesh do not need to eat it. 
Those who insist on eating more meat than 
the body can digest, assimilate and use are 
preparing themselves to go into prema- 
ture physical degeneration. 

Those who eat too much meat are often 
able to do much work for a while, but they 
[44] 



MEAT EATING 

cannot compare in physical and mental en- 
durance with those who eat little or no 
meat. 

Meats properly cooked are easy to di- 
gest. They are more easily and more com- 
pletely digested and assimilated than most 
of the vegetable foods. This is because 
they are so highly organized that they are 
easily broken down. The general rule 
about foods is that the more highly or- 
ganized they are, the less stable. Instabil- 
ity favors easy digestion, which is a form 
of breaking down or analyzing food. 

Meat eating has become a racial habit, 
and the majority crave this food. Some 
sick people have lived so largely on meat 
that it has to be used as a part of their 
diet in recovery. The body will not always 
tolerate great and sudden changes. 

What has been said about meat applies 
to fish. Fresh fish is very easy to digest, 
when properly prepared. If it is not fresh 
it is unfit to eat. 

Those who eat flesh should beware of 
having it prepared with condiments, spices 
[45] 



EATING FOR HEALTH 

and hot sauces, especially when traveling, 
for the seasoning is often used to conceal 
the fact that the flesh is so bad that it is 
not fit for a dog to eat. Play safe by order- 
ing plain meats and dressing them your- 
self. Pepper and peppers and mustard 
and hot sauces overwhelm the taste and 
the smell, so that one may eat rotting and 
rotten food without knowing it. Sausages 
and croquettes are not, like Caesar's wife, 
above suspicion. If one is not sure of get- 
ting good flesh food it is best to eat some- 
thing else. 

Eggs are a good food, supplying consid- 
erable protein. They should be fresh. 
Those who market their eggs should keep 
no roosters with the flock, for infertile eggs 
keep much better than the fertile ones. 

Milk serves the same purpose as other 
flesh foods, so we shall say a few words 
about it. Some say that milk is not fit for 
adult human consumption. From a senti- 
mental standpoint we may be doing the 
calf a great injury when we deprive him 
of his natural dinner, but we horrible 
[46] 



MEAT EATING 

Tinman s will probably continue this evil 
practice ! 

Some assert that human beings are un- 
able to digest cow's milk, after the years 
of childhood. This is most interesting, but 
it is not true. The average human being 
not only relishes cow's milk, but thrives 
upon it. For growing children it is the 
best food of all. 

Sweet milk should be taken very slowly, 
because mixing saliva with it prevents it 
from forming big, tough curds in the stom- 
ach, and hence makes it easier to digest. 

Clabbered milk and buttermilk are easily 
digested. If the clabbered milk is thor- 
oughly beaten with an egg beater, or well 
shaken, it becomes light and is easier to 
digest than the milk that is not so treated. 

Buttermilk and clabbered milk swarm 
with bacteria. A glassful may contain bil- 
lions of them, but that does not matter. 
It makes no difference whether milk is 
soured by artificially introduced bacteria 
(such as the Bacillus Bulgaricus) or by 
the bacteria that naturally gravitate to- 
[47] 



EATING FOR HEALTH 

ward milk exposed to the air. They are 
all lactic acid bacilli, and it is useless to 
pay high prices for fancy names. Pas- 
teurizing and boiling milk partly spoil it. 

Cottage cheese is nourishing and easy 
to digest. It is the best cheese, and the 
simplest. 

Nearly all cheeses are rich in protein 
and easy to digest. Most of the high flavor- 
ing is due to bacterial action, that is, the 
process of fermentation. The rule should 
be to eat only the mild cheeses, the ones 
that do not advertise too loudly. 

Some do not digest milk well. If they 
take an amount that would be moderate 
to most, they become bilious. Hence they 
should not eat milk. 

This chapter is written to give a broad 
view of the subject of proteins coming from 
the animal kingdom. I am not interested 
in the controversy between vegetarians 
and meat eaters, because I know that they 
are both right in their way. I can get 
along on a vegetarian diet and have done 
so for months; I can also do well on a 
[48]. 



MEAT EATING 

mixed diet, eating meat moderately and 
rather seldom. This is based on a great 
deal of experience and observation in feed- 
ing the sick and the well. The controver- 
sial arguments have made no impression 
upon me. 

Some of the principal reasons why meat 
causes harm are: First, it is eaten too 
frequently, often three times a day; sec- 
ond, as most people like the flavor, and it 
is stimulating, they eat too much at a meal ; 
third, it is eaten in very bad combinations, 
and then not only the meat, but the entire 
meal, is at fault; fourth, it is often badly 
cooked and poorly dressed, and perhaps of 
poor quality. 

Meat should not be eaten more than once 
a day in cold weather, nor more than three 
or four times a week in warm weather. 

It should not be eaten in combinations 
that are common to-day — soup, meat, pota- 
toes, bread and butter, vegetables, dessert 
and coffee. Such combining will eventually 
make any one sick, if it is often repeated. 
[49] 



EATING FOR HEALTH 

The ideal way is to take meat, plainly 
cooked — not fried — with cooked succulent 
vegetables and raw salad vegetables. To 
this may be added some kind of juicy fruit. 
(See Chapter 2 for a list of succulent 
vegetables and salad vegetables.) 

Meat, cooked succulent vegetables and 
fruit make a good meal; but meat, bread 
and potatoes make a bad combination, for 
such eating makes the system too acid, 
and it leads to overeating of these concen- 
trated foods. 

See Chapters 8, 9 and 10 for proper 
cooking. 

See Chapters 4 and 11 for menus for 
meat eaters. 



[50] 



CHAPTER 4 

COLD WEATHER EATING FOR MEAT EATERS 

Most of those who work in dietetics er- 
roneously believe that every meal eaten 
must be a balanced meal, that is, that each 
meal must contain a certain amount of pro- 
tein', fat, starch and sugar. This is a se- 
rious error. Savages never have meals 
like that, and under civilized conditions it 
is not necessary. In fact if we persist in 
eating three so-called balanced meals a 
day, we will surely overeat. The average 
light worker needs concentrated protein 
but once a day, at the most, twice. If he 
takes concentrated protein three times a 
day he is almost sure to overeat of this 
kind of food. 

Likewise, the average city worker needs 
concentrated starchy food but once or twice 
[51] 



EATING FOR HEALTH 

a day, and if lie partakes of starch three 
times a day he will almost surely overeat 
of starch. The same can be said about 
sugar and fat. 

The best plan of eating is to try to get 
a balanced food intake, not for each meal, 
but for the day. Even if a person should 
miss out on some necessary food — protein, 
for instance — a day or two days or three 
days or a week, no harm is done, because 
the body has some of these foods stored 
up for use in an emergency. This is well 
shown in prolonged fasts, where the body 
lives on air and water for weeks, and even 
for a couple of months. 

There is no doubt that the human race 
has had weeks and months of slim pick- 
ings, and that there have been days when 
the most nutritious sustenance obtainable 
was water and perhaps a tasty twig to 
chew. To-day even the poor in the United 
States live in comparative plenty. .Most 
of the pitiful cases of starvation that come 
to our notice are not due so much to lack 
of food as to eating poor quality food, such 
[52] 



COLD WEATHER — MEAT EATERS 

as white bread. I am not well acquainted 
with the lowest depths of poverty, but 
among the poor I have known I have no- 
ticed a strong tendency to live on white 
flour products. No matter how much one 
eats of white bread, it is almost a starva- 
tion food, unless fresh fruits and fresh 
vegetables are also taken in liberal quan- 
tities. 

The same holds for refined white sugar 
in greater degree. Experiments have 
shown that animals fed on white sugar 
and water starve to death more quickly 
than those fed on water only. If plenty of 
fresh vegetables and fresh fruits are eaten, 
there is no great objection to white sugar. 

Only a limited amount of protein can be 
used in the body as protein. If more than 
enough is taken the protein either decays, 
filling the body with poisons, or it is con- 
verted into some form of sugar or fat. We 
shall not go into the chemistry of the proc- 
ess, but protein is broken down in the proc- 
ess of digestion and some of its elements 
[53] 



EATING FOR HEALTH 

are rearranged to help form fats and 
sugars in the body. 

So it is foolish to overeat of protein 
foods. This is true whether the protein 
is in the form of milk, eggs, fish, meat, nuts 
or legumes. 

If meat is taken to excess it causes the 
formation of a great deal of heat in the 
body, and this excess heat is a waste of 
energy and of food. It wears the body 
out to eliminate the excessive amount of 
waste produced after taking too much 
meat. 

Yes, it is poor policy to overeat of meat 
— and other forms of protein. 

The menus given below are for people 
in cities and towns who do the ordinary 
work in winter. What follows after each 
figure is a meal, and 1, 2, and 3 grouped 
together make a menu for one day. Sim- 
ple feeding helps to build health and 
power. 



[54] 



COLD WEATHER — MEAT EATERS 



COLD WEATHEB MENUS FOE THOSE DOING 
LIGHT WORK 



One or two dishes of stewed prunes. 
Glass of milk or a dish of cottage cheese. 



Vegetable soup. 

Two to four slices whole wheat bread with 

butter. 
Dish of gelatin. 

3 

One helping of roast beef, with natural 

gravy. 
Side dish each of cooked onions and 

parsnips. 
Dish of cabbage slaw. 
Baked apple. 



[55] 



EATING FOR HEALTH 



Cornbread, four or five ounces, with butter. 
Two to four medium sized figs, cooked or 
raw. 

2 

Dish of cooked brown rice. 

Eaisins, either cooked with rice or on the 

side. 
Glass of milk. 

3 

Two eggs, boiled or scrambled. 

Side dish each of spinach and cooked 

turnips. 
Salad of raw vegetables, or several stalks 

of celery. 



[56] 



COLD WEATHER — MEAT EATERS 



One large or two small baked apples. 
Nnt meats not to exceed one ounce. 
Glass of milk, if desired. 



Whole wheat toast (or fairly large baked 

potato) with bntter. 
Baisins, or figs, or dates, three ounces or 

less. 



Chicken, stewed or baked. 

Cooked cabbage, one or two dishes. 

Cabbage slaw, or lettuce. 

Dish of stewed fruit. 



[57] 



EATING FOB HEALTH 



One or two dishes of oatmeal (thoroughly 
cooked and well masticated) with either 
butter or rich milk, but no sugar. 

Not to exceed two ounces of raisins, if de- 
sired. 



Bean soup containing plenty of beans. 
A side dish of either parsnips or carrots. 
Cup custard. 

3 

Baked fresh fish (or some kind of fresh 
meat). 

Dish of string beans and a dish of pars- 
nips. 

Lettuce and celery salad (or cabbage 
slaw) . 

Baked apple (or dish of stewed fruit). 



[58] 



COLD WEATHER — MEAT EATERS 



Large dish of cooked brown whole rice, 

with or without raisins. 
Glass of milk or dish of cottage cheese. 



Two or three medium sized ripe bananas. 

Two ounces of peanut kernels or less, well 
masticated. (Pecan or walnut or almond 
meats may be used in place of the pea- 
nuts.) 

3 

Eoast leg of mutton with natural gravy. 
Medium sized baked potato. 
Side dish of green peas (or string beans). 
Celery or lettuce. 



[59] 



EATING FOB HEALTH 

Let us find out the why and the where- 
fore of such combining: 

First. The meals are simple, but good. 
As it is not necessary to have all kinds of 
food principles in a meal, we have not at- 
tempted to put all of them in each and 
every meal. But the food for the day is 
balanced, for there is plenty of protein, 
and a sufficient quantity of heat-forming 
food — starch, sugar, and fat. The foods 
are of the kind that furnish plenty of nat- 
ural salts to the body. The meals should 
be simple, because the digestive organs 
find it difficult to do good work when the 
variety at each meal is great. 

The first meal in the first day's menu 
consists of stewed prunes with either milk 
or cottage cheese. The prunes are rich in 
sugar, furnishing fuel as surely as if one 
takes bread and butter. The milk or cot- 
tage cheese is rich in protein. So the whole 
meal is good, for both the milk and the 
prunes contain natural salts, and the meal 
furnishes fuel and building and repairing 
material. 

[60] 



COLD WEATHER — MEAT EATERS 

Second. Yon will notice that oranges, 
grapefruit and other raw acid fruits are 
not mentioned. It is not necessary to omit 
them entirely, but they should be eaten 
rather sparingly in winter. They are good 
salad fruits. (See Chapter 10 for salads 
of all kinds.) The real winter fruits are 
raisins, figs, dates, sweet prunes, currants 
and bananas. 

Here is a good dinner containing acid 
fruit : 

Boast or stewed chicken. 
A side dish each of string beans and tur- 
nips. 
Salad of lettuce, celery and grapefruit. 
Dish of stewed figs, if desired. 

Third. Only simple desserts have been 
mentioned, because they are the best. 
Many of the complex puddings, cakes and 
pies are difficult to digest. Desserts should 
not be eaten every day, but when they are 
taken they should be rather plain, such as 
gelatine, fruit gelatine, custard, fruit either 
[61] 



EATING FOB HEALTH 

cooked or raw, fruit whip, plain cake like 
sponge cake, and ice cream. 

If you are to eat dessert, leave some 
room for it. To eat all one can of other 
foods and take dessert on top is a disease- 
producing habit. 

Fourth. Learn to substitute foods of 
one class for other foods of the same class. 
For instance, eggs can always be used in 
place of meat ; so can fish, or nuts or cheese. 
That is, one concentrated protein takes the 
place of another concentrated protein. 

Succulent vegetables can be treated in 
the same way. If cooked cabbage is given 
in the menu, Brussels sprouts or string 
beans or turnips or any other succulent 
vegetable can be used instead of cabbage. 
(The succulent vegetables are listed in 
Chapter 2.) 

Likewise, one sweet fruit can be used in 
place of another; or one kind of cereal 
food can be used in place of another. 
Suppose oatmeal is recommended--rwhole 
wheat bread or whole wheat biscuit or 
brown rice or cornbread or any other plain 
[62] 



COLD WEATHER — MEAT EATERS 

cereal food can be used in place of the 
oatmeal. After giving the subject a little 
thought it is easy to make good menus. 

Fifth. Suppose you have a favorite suc- 
culent vegetable, say cabbage. If you do 
not tire of it you can have your cabbage 
(or whatever your favorite happens to be) 
every day. If the menu suggests carrots 
and string beans for the vegetable part 
of the meal you can have cabbage and car- 
rots, or cabbage and string beans. 

The same is true of other classes of 
foods. Suppose your favorite starch is 
baked potato — you can omit the cereal 
products from your menu as often as you 
please and substitute baked potato. If the 
menu suggests rice, butter and a glass of 
milk, you can make it baked potato, butter 
and a glass of milk. 

Sixth. Succulent vegetables can be eat- 
en in liberal quantities, but they should be 
well masticated. If one serving or side 
dish of these vegetables does not satisfy, 
have another. Fresh foods are always 
best, and if possible the vegetables should 
[63] 



EATING FOR HEALTH 

be fresh and crisp. If the fresh ones can- 
not be had, get a good brand of canned 
vegetables, containing no coloring or pre- 
serving matter, if such are to be found in 
your market. 

Seventh. Suggestions for those who live 
in the country or in country towns will be 
found in Chapter 30. 

Eighth. For cooking, seasoning and 
dressing foods, refer to Chapters 8, 9 
and 10. 

Ninth. Chapter 25 tells the amount to 
eat. 

Tenth. Chapter 35 tells what and when 
to drink. 

If you read carefully you will know how 
to eat, and why, before the work is com- 
pleted. 

Those who labor hard can eat much like 
sedentary individuals. Because of greater 
muscular activity the laborers need more 
fuel — starch or sugar or fat. Her.e are 
sample menus for a laboring man in 
winter. 

[64] 



COLD WEATHER — MEAT EATERS 



COLD WEATHER MENUS FOE LABORERS 
1 

Large dish of oatmeal. 

Two or three ounces of raisins or figs. 

G-lass of milk. 



Five or six slices of whole wheat bread, 

butter. 
Four or five slices of crisp bacon (or some 

cheese). 
A bowl of vegetable soup would be good 

with this meal. 



Eoast or boiled beef with some of the gravy 

or liquid. 
Large dish each of turnips and parsnips. 
Cabbage slaw. 
Dish of stewed prunes, if desired. 



[65] 



EATING FOR HEALTH 



Corn bread and butter. 

Dish of cottage cheese or glass of milk. 

Dish of prunes if desired. 



Several sandwiches made of bread, but- 
ter and mild cheese. (Easy to take 
along to work.) 



Fish or eggs or meat. 
Cooked onions and carrots. 
Grated carrots or turnips, with or with- 
out some raw leaf vegetable. 
Baked apple or some kind of raw fruit. 



[66] 



COLD WEATHER — MEAT EATERS 

In Chapters 7, 11, and 12 are numerous 
menus, both for warm and cold weather. 

The object in eating is to furnish mate- 
rial to repair the body; to furnish fuel to 
get up heat and energy; and in youth to 
get growing material. Our eating to date 
has been mostly accidental, that is, we 
have been eating what has been cheap and 
convenient to get, and that which we have 
been educated in childhood to like. This 
kind of eating is wrong, and it is up to us 
to correct it, if we wish to get what we 
can out of life. "Wrong eating results in 
disease, and life has little to offer to those 
who are full of aches and pains and dis- 
abilities. 

It is not necessary for everybody to eat 
alike, in fact it is not desirable. But every- 
body should have some good plan to fol- 
low, and adhere to it. To have health it 
is necessary to live so that the body be- 
comes attuned to nature, for harmony is 
health. Disease is discord. Most of the 
physical discords come from wrong eating. 

Most individuals dislike to change their 
[67] 



EATING FOR HEALTH 

ways. "What was good enough for father 
(or mother) is good enough for me." If 
a change is necessary to obtain or retain 
health, the change should be made. It is 
well worth while, as you will see by read- 
ing a partial list of the benefits accruing 
from right living: 

First. The cooking is simplified and 
made so easy that the housewife is no 
longer a slave to the kitchen. This in it- 
self is an aid to health, for a chronically 
tired housewife will eventually become a 
chronically sick woman. 

Second. As soon as the adjustment is 
made they can live more cheaply than they 
did previously. This is especially true in 
families where they are in the habit of 
eating meat three times a day. 

Third. Correct cooking and combining 
and eating will save doctor bills, which in 
some families are a big expense item. 

Fourth. As correct living does away 
with sudden attacks of disease, it prevents 
much worry and sorrow. 

Fifth. Correct living removes the fear 
[68] 



COLD WEATHER — MEAT EATERS 

of disease, something which constantly 
hangs over the heads of those who do not 
know how to live well. And it allows the 
individual to live about as long as he wishes 
(far beyond seventy, if he so desires). It 
permits him to live a complete life, and 
instead of leaving this world in some ter- 
rible upheaval that is remembered by 
friends and family with dread, he can 
"pass on" gently and gracefully without 
any kind of disease. The organism sim- 
ply gets tired out and the body fades with- 
out any signs of corruption or suffering 
or mental decay. 

Sixth. It adds to the earning capacity. 

Seventh. It adds to the individual's ca- 
pacity for enjoyment. Even the meals 
taste better. 

Eighth. It gives increased vigor, vim, 
vitality and power, as well as additional 
beauty of face and figure. 

You can choose to live a normal, healthy, 

satisfactory life, or to be subject to all 

the disgraceful sickness that is prevalent 

to-day. Barring accidents, we should blush 

[69] 



EATING FOR HEALTH 

to be ill. Sickness shows that we are dis- 
obeying nature's laws, which are written 
so plainly that he who will nse his brains, 
without prejudice, can read them with ease. 
Eight living means living according to 
the laws of nature. 



[701 



CHAPTER 5 

THE BENEFICIAL EFFECTS OF A CORRECT DIET 

In Chapter 4 we enumerated some of 
the reasons why proper eating should ap- 
peal. This is a work of health, but in this 
chapter we shall illustrate with a few com- 
mon ills, showing how right eating corrects 
them easily and quickly. That is one of 
the splendid features about proper eating : 

It brings health to those who are out of 
tune, and it keeps those who are fairly 
healthy or real healthy in a state of health. 
It assures and insures health, making it 
dependable. You can have health to-day, 
to-morrow, next week, next month, next 
year and five years from to-day. 

Bight eating is the key to this desirable 
and delightful life. 

In writing this chapter I shall draw upon 
[71] 



EATING FOR HEALTH y 

the experiences in my practice, to show 
yon what right eating has done for others. 
It will do the same for yon. 

A short time ago a bnsiness man came 
into my office and remarked, "You have 
saved me $900 in the last three years.' ' I 
asked him to explain and he said : "I used 
to spend on the average $300 a year for 
doctor bills and incidentals in that line, 
but since you taught me how to eat three 
years ago I have paid out only $10 for the 
services of physicians." ' 

This gentleman not only saved money, 
but he added to the satisfaction and pleas- 
ure in living. He has been saved from 
much worry, for since the family learned 
how to eat and care for themselves, his boy, 
who used to have frequent convulsions, has 
had no convulsions in three years. 

Saving money in this way is equal to 
adding that much to one's earnings. 

Correct eating adds much to the. pleas- 
ures of life. Those who eat wrong do not 
know how finely flavored most foods are, 
and cannot get full enjoyment from their 
[72] 



EFFECTS OF A CORRECT DIET 

meals. The keen relish that comes to those 
who eat properly is enjoyed by those who 
have good health, and by no one else. 

Yon know what a source of worry in- 
somnia is. You can sympathize with one 
of my patients who had been taking bro- 
mides nightly to pnt her to sleep, for about 
twelve years, when the bromides would 
work no more. When this lady quit taking 
bromides and began to eat properly she 
had seven restless nights, and after that 
she began to sleep "like a baby," as she 
expressed it. Furthermore, her yellowish 
complexion got pinkish like a baby's. 

The chief error in this lady's life was 
that she ate so much starchy food that it 
turned into alcohol and acids and gas in 
her digestive tract. Her body became very 
acid, and she grew too nervous to sleep 
well. When the diet was corrected she re- 
covered physical health and her former 
good spirits and cheerful outlook upon life. 

Either you are afflicted with colds or you 
have friends who are. Perhaps they are 
the kinds of colds that last all winter. 
[73] 



EATING FOE HEALTH 

Sometimes the sufferer has to go to bed 
for a few days, and sometimes the cold 
goes into pneumonia, or perhaps into that 
pest, chronic bronchitis. 

Can colds be prevented by right eating? 
Indeed they can. Those who eat right get 
their blood into such splendid condition 
that they take cold no more. Colds are 
due to wrong eating. (Yes, I am familiar 
with the theory that bacteria cause the 
colds.) The food ferments and fills the 
blood with acids and poisons. These acids 
and poisons irritate the mucous mem- 
branes, and then a person may catch cold 
easily. It may require only a little chilling 
or a draught or a wetting to bring it about 
after the body is in this condition. When 
the digestion is good and the blood pure, 
a little thing like a draught will not cause 
a cold. 

It is the common experience of those 
who are in the habit of taking colds that 
they recover when they change to the right 
diet. And of course catarrh leaves in like 
manner, for catarrhs and colds are closely 
[74] 



EFFECTS OF A CORRECT DIET 

related. Eight eating is the only sure cure 
for colds and catarrhs that I know. 

Often we go to hear a singer, a public 
speaker or an actor, and are rewarded with 
hoarse sounds. This is an imposition upon 
us. Singers, public speakers and actors 
can remain free from colds by eating right, 
by eating as recommended in these vol- 
umes. They are generally willing to pay 
large fees for quick cold cures. Why not 
prevent colds, when it is so easy and agree- 
able — the eating of the best foods in the 
right way? 

"That tired feeling' ' is the common com- 
panion of many men and women. They 
get up tired in the morning — sometimes 
more tired than when they went to bed — 
and they remain tired, listless and without 
ambition for a large part of the day, some- 
times all day. This is not necessary. That 
tired feeling comes from wrong eating. 
People eat foods that disagree with them, 
and the body fills up with waste and poison, 
and then the zest and the edge are gone. 

When they learn to eat right this dis- 
[75] 



EATING FOR HEALTH 

agreeable feeling fades away. Instead of 
being tired and depressed the individuals 
become vigorous, ambitions and full of vim 
and vitality. 

Some are too fat and others are too thin. 
Some thin individuals cannot grow fat, no 
matter what they do, for it is against their 
nature to be well fleshed. But all fat peo- 
ple can become normal in weight. Excess 
weight is very disfiguring, hence the loss of 
weight improves the appearance, as well 
as the health. 

Eight eating will reduce the weight of 
those who are fat and it will increase the 
weight of most of those who are too thin. 
Right eating and right living otherwise 
bring the individual back to the normal and 
the natural, where he feels best, looks best 
and is most capable of doing good work. 

Through right eating the body becomes 
sweet and pure, and all functions are per- 
formed easily and well. The mind becomes 
keener, and the individual can think bet- 
ter. And what is the result? No matter 
in what line the person is engaged he will 
[76] 



EFFECTS OF A CORRECT DIET 

do better. He can paint better pictures, 
write better stories, raise finer cattle and 
larger and better crops, do more and better 
business, perform finer mechanical or 
house work, and do bis work with greater 
ease and pleasure. 

Hence his income will be greater. He 
gets more money with less wear and tear 
on body and mind, and he enjoys his work 
and his play — his work generally becomes 
play — better than he did before. With the 
health that comes from right eating the 
individual increases his initiative and his 
energy so that those things that previously 
were impossible now are done with ease 
and pleasure. 

Correct eating rids the body of many 
little annoyances. Many have offensive 
breath due to a bad stomach. This is cor- 
rected in a few weeks by the right diet. 
The same is true of eructation of gas, sour 
stomach and heartburn. 

Many have a bad taste in the mouth. 
When they rise in the morning the mouth 
is decidedly unpleasant. A short time of 
[77] 



EATING FOB HEALTH 

proper eating removes this unpleasant 
taste and replaces it with a cool, agreeable 
sensation, which is helpful to both body 
and mind. 

The majority of those who come to me 
for aid have a coated tongue. This shows 
that the bowels are not working well. And 
why? Because the feeding is wrong. When 
they eat right long enough to correct the 
bowel condition the tongue clears — it gen- 
erally begins to clear within the first week 
— and the foul, disagreeable taste in the 
mouth gives way to a normal, pleasant 
taste. 

Every woman ought to look as well as 
she can as long as she can, and even men 
should take pride in being and appearing 
wholesome. Health itself is an achieve- 
ment, and the abounding vitality that 
comes from health is man's greatest asset, 
because possessing that he is ready to cope 
with anything. 

Beauty is a jewel that a woman should 
treasure, and every woman can increase 
her beauty, and preserve it long beyond 
[78] 



EFFECTS OF A CORRECT DIET 

the average period, by right eating. How 
is this possible? you may ask. 

Eight eating makes good blood. Good 
blood builds a splendid body and keeps it 
in fine shape. Such a body is adorned with 
beauty and endowed with the vitality that 
in itself is an attraction. Even a plain 
woman is attractive, yes, handsome, when 
she is radiant with health. Classical form 
and features are not necessary. 

Let us see in detail what happens to a 
woman who eats right to make her more 
attractive and beautiful. Her hair grows 
better and has a finer sheen; her eyes be- 
come bright and sparkling; her ears take 
on a gentle pink hue ; her skin becomes deli- 
cate in color, and its texture becomes finer 
and smoother ; if she has pimples, blotches 
or blackheads, they disappear; her lips re- 
gain their coloring ; the teeth become firmer 
and more glistening, while the gums re- 
gain their color and firmness ; and the fig- 
ure returns to normal. 

In short, a woman who eats right be- 
comes finer of figure and fairer of face. 
[79] 



EATING FOR HEALTH 

No one needs to take my word for this or 
anything else appearing in this chapter. 
Men and women can follow the directions 
in this book and prove the truth in their 
own persons. I see it demonstrated in my 
work right along. And I do not pretend 
to be a beauty specialist. 

Right eating will increase the earning 
capacity, the pleasure and enjoyment of 
life, the length of life, the grace and beauty 
of the body, and the mental and physical 
powers. 

This is a wonderful achievement, and is 
worth a fortune to every one who desires to 
live a full and satisfactory life. 



[80] 



CHAPTER 6 



VEGETABIAN DIET 



It is difficult to say exactly what a veg- 
etarian diet is, for some of those who ad- 
vocate this kind of a diet mean one thing, 
and others mean something else. Strictly 
speaking, a vegetarian diet is composed 
of foods coming from the vegetable king- 
dom — grains, vegetables, fruits and nuts. 
Those who choose to live exclusively on 
these foods may do so, for they are good 
foods and contain all the elements needed 
to nourish the body, in a clean, convenient 
form. When rightly eaten a vegetarian 
diet is palatable and fairly easy to digest. 

Those who eat meats simply get their 
vegetables second hand. 

The body needs: 

1. Heat and energy producing foods, 
which are starches, sugars and fats. 
[81] 



EATING FOR HEALTH 

Starches are found in abundance in all 
kinds of grains, Irish and sweet potatoes, 
ripe peas, ripe beans and ripe lentils, pea- 
nuts, tapioca, sago, macaroni and Hubbard 
squash. Sugars abound in raisins, figs, 
dates, ripe bananas, sugar beets, sugar 
cane, honey, and sugar maple juice. Oils 
(fats) are plentiful in nearly all nuts, pea- 
nuts, olives and cotton seed. 

2. Building foods, that is, foods contain- 
ing nitrogen — usually called proteid foods. 
Eipe peas, beans, lentils and peanuts con- 
tain much protein ; so do nearly all of the 
nuts, except the chestnut. The grains are 
rich in protein, about ten or twelve per 
cent of the wheat berry being protein. 

3. The natural salts, which are abundant 
in all kinds of fruits and vegetables, as 
well as in the grains that have not been 
overly refined in milling. 

So it is easy to get all necessary food 
elements from the vegetable kingdom. 

Some call themselves vegetarians, though 
they add the dairy products to their menus. 
[82] 



VEGETARIAN DIET 

In this way they get an additional source 
of protein, for the curd of milk is mostly 
protein, and they get fat or oil in cream 
and butter. 

From a health standpoint, this is all 
right. Most individuals thrive on a mod- 
erate amount of the dairy products. 

Some also add eggs. They avoid only 
the foods that necessitate killing. I can- 
not quite understand how those who also 
eat fish can call themselves vegetarians, 
but this sometimes occurs. 

I have met many people, a large number 
of them sickly, who believe that a vegetar- 
ian diet is the key to health. Unfortunately 
it is not. Vegetarians can be healthy, but 
they, too, have to be prudent about their 
eating if they desire health. 

I shall explain why vegetarianism often 
disappoints. In selecting one's diet it is 
as important to know how to eat and how 
much to eat and how to combine, as to know 
what to eat. And this knowledge must be 
put into practice. 

Those who mix foods that form explo- 
[83] 






EATING FOR HEALTH 

sive compounds in the stomach and bowels, 
filling them with gas, alcohol and acids, 
cannot have health on a vegetarian diet. 
Those who eat too much are bound to suf- 
fer, no matter what they overindulge in. 
Meat eaters often poison themselves with 
an excess of meat, while vegetarians fre- 
quently poison themselves with an excess 
of starch and sugar. 

As we have talked so much about fer- 
mentation, and shall mention it again and 
again, it is well to explain why this sub- 
ject merits so much attention: 

Milk, starch and sugar can be turned into 
butyric acid in the digestive tract, and a 
large amount of this acid is ruinous to 
health. Starch and sugar may be turned 
into alcohol in the digestive tract. A 
small amount of alcohol as a product of 
digestion seems to do no harm, but when 
large quantities are formed the body de- 
generates. In the process of fermentation, 
much gas is liberated. When the gas is 
excessive, it stretches some organs and 
causes pressure to be exerted on others, 
[84] 



VEGETARIAN DIET 

and this results in disease. There is al- 
ways some fermentation during the diges- 
tion of a meal, but when there is enough 
fermentation to fill the individual with al- 
cohol, gas and acid, it is right and proper 
to call the process indigestion, and the fer- 
mentation that is mentioned so frequently 
in this work is a form of indigestion. 

Meat can be swallowed without thor- 
ough mastication, without causing serious 
trouble. But those who swallow starchy 
foods, such as mushes, breadstufYs, pota- 
toes, peas, beans and peanuts, without 
thorough mastication, will soon get into 
trouble. They will become walking gas 
factories, poisoning themselves with the 
acids and alcohols they produce in the di- 
gestive tract. Those who have farmed 
know that a sour soil is not good for rais- 
ing our most important staples. A sour 
soil is a sick soil. Likewise, a sour (acid) 
body is a sick body. 

One serious and common mistake among 
the vegetarians is to eat too many starches 
at a meal, and too great quantity of them. 
[85] 



EATING FOR HEALTH 

The ideal way is to eat but one concen- 
trated starchy food at a meal, in combina- 
tion with lighter foods, for then the indi- 
vidual is not so liable to overeat of starch. 
But let him take three, four or five varie- 
ties, and he is almost sure to overeat. It 
is not eating more than one starch at a 
time that is harmful, but it is the overeat- 
ing, and the overeating is almost sure to 
follow when many kinds of starches are 
taken at a meal. 

Those who are familiar with the menus 
recommended by the majority of vege- 
tarian writers will recall that bread, pota- 
toes, rice, beans, fruits and vegetables are 
often used in the same meal. The human 
digestive organs can not take good care 
of such a meal. No matter how splendid 
the digestive power may be, this kind of 
eating will in time cause trouble. 

Make it a rule to eat only one hind of 
concentrated starch at a meal. 

Eating two or three or more starches at 
the same meal should be the rare excep- 
[86] 



VEGETARIAN DIET 

tion. Turn to Chapter 2 and refresh your 
mind about the starchy foods. 

There is no good reason for eating more 
than one variety of starch at a meal, ex- 
cept to tickle the palate, and the palate 
should not be tickled so that it will ask for 
more food than the body needs. The best 
plan is to select one kind of starch at one 
meal, and change to any other variety de- 
sired the next meal, changing about to meet 
the individual taste. All foods are good, 
but no one should try to eat all of them at 
one time. 

Some of the starchy foods are compara- 
tively hard to digest. All of them should 
have very good mouth preparation, for 
starch digestion begins in the mouth. Eat 
the starches very slowly, so that they will 
be well mixed with much saliva. There are 
two good reasons for this : First, it starts 
the digestive process right ; second, it helps 
to prevent overeating, and overeating of 
starch is a serious matter in the long run. 

Those who overeat of starch may thrive 
for a few years, but the time always comes 
[87] 



EATING FOR HEALTH 

when they have to pay for their mistakes. 
Some of the results are: Gas formation, 
which displaces the stomach and intestines 
downward and presses on the pelvic or- 
gans, as well as producing upward pres- 
sure against the heart. The gas also causes 
constipation in time, for it inflates the in- 
testines so that the delicate muscles in the 
intestinal walls can not press down upon 
the waste and push it onward. Another 
effect is formation of alcohol and acid 
within the digestive tract. After acidity 
becomes a chronic state a person may suf- 
fer from almost any kind of disease, rang- 
ing from simple hives to the serious trou- 
ble called arteriosclerosis. 

Those who overeat of starch may grow 
stout for a time, but after ruining their 
digestive organs their tendency is to grow 
thin, no matter how much they overeat. It 
is not what we eat that benefits us, but 
what we normally digest and assimilate. 

On the average, vegetable foods are more 
difficult to digest than flesh foods. But a 
vegetarian diet is not hard to digest if it 
[88] 



VEGETARIAN DIET 

is properly cooked and correctly eaten. 
Learn how to combine, prepare and eat a 
vegetarian diet, and yon can subsist on it 
to a good old age in fine health and spirits. 

The vegetarian diet is the cleanest that 
man can procnre. Those who partake of 
it correctly can bnild bodies that are so 
strong and resistant to disease that there 
will be no illness. Such a diet makes for 
internal cleanliness, and internal cleanli- 
ness means health. Prudent vegetarians 
have more endurance than the meat eaters. 

But this is true only of those who regu- 
late their eating according to correct prin- 
ciples. Simply being a vegetarian does not 
bring physical salvation. Vegetarianism, 
plus correct knowledge put into practice, 
does bring health. 

The following menu for a day is strictly 
vegetarian, and is good for those who do 
light work, such as office workers and 
housewives and clerks and brain workers : 



[89] 



EATING FOE HEALTH 



VEGETARIAN MENU FOE THOSE DOING LIGHT 
WORK 



Large baked apple. 

Three to six figs, cooked or raw. 

Dish of berries, if desired. 



Vegetable soup. 

Baked potato with one-half ounce peanut 
butter. 

3 

Two ounces of pecan or English walnut 
meats. 

One or two kinds of cooked succulent vege- 
tables, such as carrots, young peas or 
spinach. 

Salad of either fruits or vegetables. 

A few raisins, if desired. Masticate well 



[90] 



VEGETARIAN DIET 

The vegetarian laborer will find this 
menu appetizing and sustaining: 

VEGETARIAN MENU FOR LABORERS 
1 

Large dish of oatmeal or brown rice 

cooked. 
One or two ounces of peanuts or peanut 

butter. 
A few raisins. 



Vegetable soup or liberal helping of cooked 

carrots. 
Five or six slices of whole wheat bread 

with peanut butter. 



Boiled lentils or cooked navy beans. 
Large helpings of cooked cabbage and 

string beans. 
Cabbage slaw or a vegetable salad. 
Eipe olives. 

[91] 



EATING FOB HEALTH 

Those who live exclusively on fruits and 
nuts call themselves fruitarians. There 
are so few of these that we shall not give 
the subject much space. Such a diet can 
be made to furnish every food element that 
man needs. 

One pertinent suggestion is : Those who 
undertake to live on fruits and nuts should 
be careful not to overeat of the juicy, acid 
fruits in winter time. If they do they will 
feel chilly and lower their physical resist- 
ance. They should modify their foods ac- 
cording to the weather, and in cold weather 
the staple fruits should be ripe bananas, 
sweet prunes, raisins, figs and dates. Take 
the acid fruits in moderation. The nuts 
will be used to furnish fat and protein. 

In warm weather juicy fruits can be 
eaten freely. 

An individual can eat according to his 
needs and convictions without becoming 
a diet crank. The best way is to 3o what 
you think is best, and let the other fellow 
do as he pleases. 

[92] 



VEGETARIAN DIET 

Investigate for yourself and live so as to 
have health. Pay no attention to jibes and 
jeers of the ignorant. Those who have 
aches and pains should not presume to ad- 
vise others. "Physician, heal thyself.' ■ 

Correct combinations and menus for veg- 
etarians will be found in Chapters 7 and 12. 

Menus for meat eaters will be found in 
Chapters 4 and 11. 

Directions for preparing and dressing 
foods will be found in Chapters 8, 9 and 10. 



[93] 



CHAPTER 7 

COLD WEATHER EATING FOR VEGETARIANS 

Whether you are a meat eater or a veg- 
etarian, there are many pointers in Chap^ 
ter 4 that apply to everybody. The gen- 
eral hints regarding combining, masticat- 
ing, substituting one food for another and 
simplicity in eating are as applicable to 
vegetarians as to meat eaters. 

Where the meat eaters suffer from pro- 
tein poisoning, the vegetarian frequently 
suffers from starch and sugar poisoning, 
and my experience has taught me that one 
is about as bad as the other. The exces- 
sive meat eater is liable to go into a state 
of semi-decay while still alive; the impru- 
dent vegetarian is prone to become stiff 
and creaky in the joints and go into a state 
of hardening (sclerosis). Both are dis- 
[94] 



COLD WEATHER— VEGETARIANS 

eases, and both kill if the cause or causes 
are not removed, and the living corrected. 

Before giving menus, let us look into a 
few errors that are common in vegetarian 
literature. 

The first one is: A vegetable (or vege- 
tarian) diet is more easily digested than a 
diet containing meat. 

This is not true. A vegetable diet is 
neither as easily nor as completely digested 
and assimilated as a flesh diet. All foods 
are easy to digest if they are properly 
prepared and eaten, but the vegetables are 
more stable than meats and hence more 
difficult for the digestive juices to break 
down so that they can be used by the body. 
Vegetarianism has so many good points in 
its favor that it needs no erroneous claims 
to bolster it up. 

To show how errors creep in, let us il- 
lustrate with two articles that have the 
reputation of being hard to digest — pea- 
nuts and navy beans. These foods digest 
easily if they are correctly prepared (see 
cooking Chapters), well masticated, taken 
[95] 



EATING FOR HEALTH 

in simple and correct combinations and in 
moderation. In other words, the fanlt re- 
sides in those who eat the foods, not in the 
foods themselves. It is true that if a lot 
of grease is cooked into beans and they are 
eaten with bread, potatoes, meat, pie and 
coffee, such a meal is hard to digest. But 
whose fault is it? 

Another mistake which was mentioned in 
Chapter 6 is so persistent and important 
that I shall dilate on it again, for a thor- 
ough understanding will save the careful 
student from much trouble. 

The error is that many vegetarians be- 
lieve that vegetarianism in itself is going 
to bring health. Secure in this belief they 
make mixtures that even the most robust 
stomach will find objectionable. Their pet 
mistake is to overload their tables and 
their stomachs with starch. As a result 
they become perambulating gas factories. 
The gas they manufacuture internally is 
not as foul as that produced by meat eat- 
ers, but it presses just as hard on the vital 
[96] 



COLD WEATHER— VEGETARIANS 

organs. Much gas is the sign of disease — ■ 
abnormal fermentation, that is, indigestion. 

Let ns thoroughly understand how use- 
less it is to mix a great variety of starches 
in one meal. I have seen vegetarians eat 
from six to eight starches (to say nothing 
about sugars, nuts, vegetables and fruits) 
in the same meal. But we shall be more 
moderate and say that the meal contains 
only lentils, potatoes, whole wheat bread 
and rice. These foods are eaten for their 
starch, and lentils also for their protein. 
If a person has baked potato, he needs no 
other starch in that meal. The more 
starches taken in a meal, the more liable 
one is to overeat and get indigestion. 
Those who habitually eat several starches 
at a meal will overeat, no matter how great 
their will power, for the great variety of 
food causes overstimulation of the appe- 
tite. 

Watch a person who eats many starches 

at a meal, and this is what you will often 

see: He has had enough to eat, but does 

he stop? Nay, nay. He sees an inviting 

[97] 



EATING FOR HEALTH 

piece of toast, butters and eats it ; then the 
eyes light upon a dainty biscuit, and it fol- 
lows the toast ; this stimulates the appetite 
and some rice goes the same way, and then 
perhaps a cake or a cookie. 

It is our silly little mistakes, just like 
this, that are responsible for many of our 
troubles. I feel almost like apologizing 
for writing about them, but when you know 
that these errors are causing disease in 
millions of people, and hundreds of thou- 
sands of premature deaths annually, you 
realize the importance. It is the little 
things, oft repeated, that count. 

Take care of the little things and the 
big things will take care of themselves. 

Make it a general rule to eat but one 
Mnd of concentrated starch at a meal. This 
is a safe rule. 

It is not that two starches are incom- 
patible, though two kinds eaten at a time 
do not digest quite as easily as one kind, 
but it is that the evil results described 
above follow the unnecessary mixing. 

Another mistake is made in vegetarian 
[98] 



COLD WEATHER— VEGETARIANS 

cooking, namely, the compounding of 
"mock" stuffs and vegetarian cutlets and 
roasts of various kinds, calling them meat 
substitutes. Forget about meat if you 
don't eat it, for you don't need it, and 
hence it is not necessary to talk about meat 
substitutes. These compounds are made of 
nuts and beans and lentils and vegetables 
and peanuts and grains and sometimes 
grease is added. This kind of cooking 
should be scrapped, for it ruins the diges- 
tive organs. Eating such stuff is followed 
by heartburn or gas formation or some 
other unpleasant symptom or symptoms. 

Be you vegetarian or meat eater, cook 
simply and avoid greasy messes. 

Another error is the faith in health 
foods. 

There are no health foods. 

All foods are health foods, if properly 
prepared and eaten. But this idea of eat- 
ing a special kind of food for kidneys or 
liver or some other organ is a mistake. 

Call a food health food or common food, 
it goes through the same process, being 
[99] 



EATING FOR HEALTH 

digested and carried to all parts of the 
body. It does not select any special organ. 
All foods are health foods if the eating is 
right, for then they bnild such a sonnd 
body that no part of it will be diseased. 
But as for special health foods, they do 
not exist. Remember this and save your 
money. 

Nearly all the vegetarians of my ac- 
quaintance partake of eggs, milk, butter, 
cream and cheese, so these foods will be 
used in making up the menus. The eggs 
and dairy products are not essential. 

Nuts and peanuts will take the place of 
eggs, milk and cheese. 

Peanut oil, or other nut oil, olive oil and 
cotton seed oil will take the place of butter 
and cream. 

Nearly all nuts are rich in both protein 
and oil. 

The peanut contains much oil, protein 
and starch. 

The chestnut is very starchy and can be 
substituted for bread or potatoes or rice 
or any other starch at any time. Do not 
[100] 



COLD WEATHER— VEGETARIANS 

class the chestnuts with other nuts, but 
among the starches. 

The menus that follow are for individ- 
uals not engaged in strenuous physical la- 
bor; they are varied enough to meet the 
needs of any one with normal taste. 

No drinks are mentioned with the meals. 
For drinks and drinking see Chapter 35. 

For amount to eat see Chapter 25. 

For manner of preparing and dressing 
the foods see Chapters 8, 9 and 10. 



[101] 



EATING FOR HEALTH 



VEGETARIAN" COLD WEATHER MENUS FOR LIGHT 
WORKERS 



One, two or three bananas. 
Baisins, one to two ounces. 

2 
Vegetable sonp. 

Medinm sized baked potato with cow but- 
ter or peanut butter. 
Celery. Eipe olives if desired. 



Pecan or almond nut meats, not more than 

two ounces. 
Dish of parsnips. 

One slice whole wheat bread with butter. 
Lettuce (or a dish of vegetable salad). 



[102] 



COLD WEATHER— VEGETARIANS 



1 

Corn bread with butter. 
A glass of milk or a couple of ounces of 
raisins. 

2 

Figs, cooked or soaked or raw. 

Apple, cooked or raw. 

Two ounces or less of peanut kernels. 

3 

Two eggs. 

One or two cooked succulent vegetables. 

Vegetable salad. 

Dish of fruit. 



[103] 



EATING FOR HEALTH 



1 

Oatmeal. 

Glass of rich milk. 

Two to four dates if desired. 



Baked potato with cow Or peanut butter. 
Dish of green peas. 
Lettuce or celery. 

3 

Pecan nut meats. 

A dish of turnips, and a dish of cauliflower. 

Stewed prunes or baked apple with cream. 



[104] 



COLD WEATHER— VEGETARIANS 



Bananas, baked or raw. 
An orange or a raw apple. 



Brown rice cooked with or without raisins, 
eaten with or without milk. (A good 
nourishing meal.) 



Baked or boiled navy beans (or lentils) 

String beans and asparagus. 

Lettuce or celery, or a vegetable salad. 



[105] 



EATING FOR HEALTH 



1 

Two or three slices of whole wheat toast. 
One or two eggs. 

2 

Either figs or dates. 

A dish of stewed apples or a baked apple. 

Vegetable soup. 

Sweet potato. 

Cooked onions and a dish of carrots. 

Vegetable salad sprinkled with nuts. 



[106] 



COLD WEATHER— VEGETARIANS 

1 

Oatmeal, with or without a glass of milk. 
Eipe banana. 

2 

Baked potato with cow butter or nut butter. 
String beans. 
Cup of custard. 

3 

Filbert or almond nut meats, not to exceed 

two ounces. 
Parsnips and spinach. 
Fruit and vegetable salad. 
Eipe olives. 

Vegetarian menus are easy to make up 
to suit the taste and the pocketbook of the 
individual. Peanuts and navy beans, which 
are generally cheap, are as nutritious as 
the pecan nuts and lentils, which cost more. 
For the food value it contains, meat is 
much more expensive than beans and pea- 
nuts, both of which are rich in protein. 
Bulk for bulk, nut meats are much more 
nourishing than flesh. 
[107] 



EATING FOR HEALTH 

VEGETARIAN COLD WEATHER MENUS FOR 
LABORERS 



Corn bread with cow or peanut butter. 
Eaisins or dates. 

2 
Vegetable soup. 
Boiled or baked potatoes with peanut 

butter. 
Cooked carrots or turnips. 



Baked beans or lentils. 

Large dish of rutabagas, and dish of string 

beans. 
Cabbage slaw. 

These menus are both hearty and nour- 
ishing, though simple and inexpensive. 



[108] 



COLD WEATHER- -VEGETARIANS 

By looking at the table of contents you 
will find that this work is divided into 
thirty-six chapters, showing how to live 
from birth to advanced years. This vol- 
ume has laid a part of the foundation and 
given some definite, practical knowledge 
that will show the plan and scope of the 
complete work. 

Those who desire to get the best out of it 
will have to read it as a whole. They will 
then be able to increase their earning 
capacity, and their physical and mental 
powers, add to their health, enjoyment of 
life and attractiveness, improve their per- 
sonal appearance, and retain their vigor 
and fine looks many years beyond the or- 
dinary. 



[109] 



CONTENTS OF BOOK TWO 



CHAPTER PAGE 

8. Cooking for Health — a .... 109 

9. Cooking foe Health — b .... 124 

10. Cooking for Health — c .... 135 

11. Warm Weather Eating for Meat Eaters . 158 

12. Warm Weather Eating for Vegetarians . 17a 

13. Correct Food Combining — a . . . .190 

14. Correct Food Combining — b . . . .197 

15. Correct Food Combining — c .... 204 



EATING FOR HEALTH 
AND EFFICIENCY 

CHAPTER 8 

COOKING FOE HEALTH 

(Meat, Fish and Eggs) 

Cooking as here recommended will result 
in greater enjoyment of food, for natural 
foods have a better taste, after the palate 
becomes normal, than the complex and 
highly seasoned mixtures that are so com- 
mon to-day. 

Cooking is the application of heat to 
foods. It should be done to make them 
digestible, but cooking is an art that is 
greatly abused. It is often practiced to 
make such an overstimulating appeal to the 
senses of taste and smell that the appetite 
calls for more food than the body can use. 
Spices, sauces and various modes of mix- 

[mi 



EATING FOE HEALTH 

ing have this result. The plainer the cook- 
ing, the better for the consumer's health, 
and the more it will be relished in the long 
run. Foods that are properly prepared 
are appetizing, but not abnormally stimu- 
lating. 

Living under civilized conditions, we 
lack the power to digest all of our foods 
raw. Our energy is used up in our work 
and dissipations. Eaw grains and many 
raw vegetables are difficult to digest. The 
cooking, when rightly performed, breaks 
up the tough cellulose (a fibrous sub- 
stance) that covers the starch cells and this 
allows the digestive juices to penetrate the 
whole mass of food. 

The muscle fibers of the flesh have a cov- 
ering of tough connective tissue. Cooking 
softens this tissue, giving free access to the 
digestive juices. 

Digestive power varies with circum- 
stances. During a tramp in the woods, 
with its abundance of exercise and fresh 
air, and lack of worry, an individual may 
eat twice as much as while doing office 
1112] 



COOKING FOR HEALTH 

work in a city, and digest it without trou- 
ble. Serenity increases digestive power, 
while such emotions as anger, worry and 
jealousy decrease it. 

Plain cooking is by far the best, hence 
we shall not go to the trouble of giving di- 
rections for the worst kind of cooking — 
fancy cooking — in these pages. Those who 
like complex cakes, puddings and pies will 
have to go elsewhere for directions. 

MEAT COOKING 

Stewing: Select lean meat, cut into 
pieces, and put into plain, unsalted water. 
Simmer, that is, cook at a temperature of 
about 180 degrees Fahrenheit until tender. 
Put no salt in until almost ready to remove 
from fire ; or better still, let each individual 
season his portion at the table. 

At sea level water boils at 212 degrees 
Fahrenheit, and the boiling is indicated by 
rigorous agitation of the water. 

Simmering heat is a moderate tempera- 
ture where bubbles form on the bottom of 
[113] 



EATING FOR HEALTH 

the vessel, rise upward and break without 
causing violent motion of the water- — sim- 
ply producing gentle agitation. This takes 
place at 180 degrees Fahrenheit — simmer- 
ing temperature. 

There are special thermometers for the 
kitchen, but they are not an absolute neces- 
sity. 

Meat and vegetable stew: Cut up lean 
meat and cook as directed under stewing. 
Cook vegetables in plain water in separate 
vessel. When the meat and the vegetables 
are done, mix and serve hot. 

Cooking meats and vegetables together 
makes both the meat and the vegetables in- 
digestible. The fat particles affect the 
starch in the vegetables. Salting while 
cooking toughens the meat. 

High temperature in stewing coagulates 
the albumin so that the meat becomes very 
tough. This is the reason for stewing at 
moderate temperature — simmering heat. 

Boiling meats: Take a large piece of 
lean meat, plunge into boiling water and 
let it boil about ten minutes. Then lower 
[114] 



COOKING FOR HEALTH 

the temperature and let it simmer until 
done. 

The meats to be boiled should never be 
soaked in cold water, for even cold water 
removes a part of the nutriment. The few 
minutes of boiling coagulates the outside 
of the meat, which helps to keep the natu- 
ral juices within. If the meat is boiled a 
long time at high temperature, it becomes 
tough throughout and hard to digest. 

Ordinary lean meat has to be boiled 20 
to 25 minutes per pound of weight. A five 
pound piece would therefore require about 
an hour and 40 minutes of cooking. 

Chicken needs to be boiled from 40 min- 
utes to one and one-half hours, depending 
upon size and age. 

Tough meats should not be boiled. They 
should be cooked in steamer, pressure 
cooker or tireless cooker. 

Do no salting until the meat is almost 
ready to be removed from the fire, or let 
each one salt his own portion when served. 

Meat broths: Select lean meat and chop 
up fine or grind. Cook in plain water, as 
[115] 



EATING FOR HEALTH 

directed for stewing, skimming off any fat 
that may appear on surface. When done, 
strain and press out the juices left in meat 
particles; put away to cool, and skim off 
the fat. Then heat up and serve. 

One pound of lean meat makes a quart 
of fairly strong broth. Eegulate strength 
by using more or less water. 

Broths are easy to digest, but not as 
valuable foods as most people believe. 
Broths should always be cooked on a slow 
fire. Simmering is best. 

Baking meats: Place the piece of meat 
in a very hot oven, about 400 degrees 
Fahrenheit, and keep it at this tempera- 
ture for about ten minutes. Then lower 
to a moderate heat, about 260 degrees 
Fahrenheit, and bake until it suits taste. 
Baste the meat with its own juice every 
ten or twelve minutes, adding some water 
to the liquid in the pan if necessary. A 
few minutes before removing from oven 
sprinkle a small amount of salt • on the 
meat. 

Because some wish their meat rare and 
[116] 



COOKING FOR HEALTH 

others want it well done, no specified time 
for baking can be given, except that the 
larger the piece of meat the longer it takes. 
The high heat in the beginning coagu- 
lates the outside of the meat and helps to 
keep the juices within. However, if the 
oven is left too hot, the whole piece be- 
comes tough. 

Roasting meats: We rarely have roast 
meats now, the so-called roasts being baked 
meats. The original meaning of roasting 
was to take a large piece of meat and place 
it before an open fire, turning from time 
to time. (You have seen old pictures of 
the process.) 

Broiling meats: Cut meat desired thick- 
ness. Place before a hot fire, and turn 
from time to time. Only experience will 
teach how long to broil, for it depends on 
thickness of meat and whether it is to be 
well done, medium or rare. 

Steaming meats: Put the plain, unsea- 
soned meat in individual receptacle and 
put into steamer, leaving until it is done. 

This is one of the best ways to cook not 
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EATING FOB HEALTH 

only meat, but nearly every kind of food. 
It is fine for tough joints and old birds. 
No food value to speak of is lost. 

Good steamers can be purchased on the 
market. They cost considerable money, 
but they are worth it, for they save labor 
and prevent waste of food, and if properly 
used they save fuel bills. A home cooker 
can be made by using a pan in which to 
put the water, placing a perforated disk or 
grate within or over it, and covering with 
another vessel. The foods can be put in 
individual dishes above the disk or grate. 
In this way several different kinds of food 
can be cooked at the same time. 

Steam cooking makes the food easy to 
digest. 

Fireless cooking of meat: Put unsea- 
soned meat in receptacle, place in the 
cooker, following directions that go with 
the cooker. However, do not season. 

This is a good way to cook, for it leaves 

the foods tender and easy to digest, and 

the cooker does not have to be watched. 

Of course, the fireless cooker has to be 

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COOKING FOB HEALTH 

heated when the cooking is begun, but that 
is all the heat needed. 

A tireless cooker will soon pay for itself, 
for it requires less fuel and labor than the 
ordinary mode of cooking, and it leaves 
the foods easy to digest. One can put the 
foods into the cooker, fix the heat and leave 
it for hours. 

Pressure cooking of meats: Prepare 
meat exactly as for steaming, and follow 
the directions that come with the cooker, 
but it is not necessary to season the meat. 

This is a form of steam cooking, but 
much quicker than steaming. For those 
who must prepare meals in a short time 
pressure cooking is the best method. 

Those who have lived in high altitudes 
know how difficult it is to boil foods. A 
pressure cooker will solve their problem. 

Pressure cookers are somewhat costly, 
but they require very little fuel to operate. 
Those who use gas will save the purchase 
price in gas bills within a few months. 
They are labor savers and the foods cooked 
in them are wholesome. 
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EATING FOR HEALTH 

Frying meats: Those who cook for 
health do no greasy cooking. Frying 
causes the fats to penetrate and toughen 
the muscle fibers so that they become diffi- 
cult or impossible to digest. 

Gravies: Use only the natural gravies, 
not gravies made with brown flour or other 
thickening. Natural gravies are the meat 
juices that escape during cooking, some- 
times mixed with water. The liquid in 
which meats are boiled contains much of 
the nourishment, so it should be used, per- 
haps for soup. 

Seasoning meats: Either season them 
with a little salt a few minutes before re- 
moving from the heat, or let each individ- 
ual do his own seasoning at the table. A 
moderate amount of salt is all the season- 
ing needed. Mustard, pepper and sharp 
sauces cause overstimulation and overeat- 
ing. Hence avoid them. 

These directions apply to all kinds of 
meat. 



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COOKING FOE HEALTH 

FISH COOKING 

Fish should not be fried. It is good 
broiled or baked. Fish soups are relished 
by some, but most of us do not care for 
them. 

Boiling fish : Because fish has a tendency 
to cook to pieces, it is not always easy to 
boil fish. Here is a good way: 

Boil only large fish. Clean and put into 
enough boiling water to cover completely. 
The water then stops boiling, but allow it 
to come to a boil again. Now lower the 
temperature of water to simmering heat, 
and allow to simmer until done. Allow 
nine or ten minutes for each pound of fish. 
For a five pound fish one would boil 45 or 
50 minutes. 

About two tablespoonfuls of lemon juice 
to the gallon of water will help to prevent 
the fish from falling to pieces, making the 
flesh firm and white. 

The special fish kettles on the market are 
good for cooking fish. 
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EATING FOE HEALTH 

COOKING EGGS 

Boil, coddle, steam, bake, poach or make 
omelettes of them. Have them soft or well 
done according to individual taste. Frying 
should be avoided. 

Boiled eggs: Soft boiled eggs are pre- 
pared by putting into boiling water and 
allowing them to boil two or two and one- 
half minutes. 

Hard boiled eggs are usually cooked 
from five to seven minutes, but this is the 
wrong way, for it produces a tough egg. 
The right way is to let the eggs cook from 
twenty to thirty minutes, and the latter 
period is preferable. This gives a deli- 
cious, mealy egg. 

Coddled eggs: For each egg use a quart 
of boiling water. The water is to be re- 
moved from the fire, the eggs dropped in, 
the vessel covered and allowed to stand 
seven or eight minutes. 

Poached eggs: Carefully break strictly 
fresh eggs into saucer, slide into gently 
boiling water. Place vessel so that the wa- 
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COOKING FOE HEALTH 

ter remains hot, but does not boil any more 
— simmering beat. Baste yolks with the 
hot water and cook to suit taste. 

Omelette and scrambled eggs: Prepared 
in various ways. Beat eggs up with water ; 
or with water and milk; or with milk; or 
with cream and milk. Put into hot pan 
that has been lightly greased. For scram- 
bled eggs stir; for omelette do not stir, but 
turn one-half onto the other. Cooking in 
a pan lightly greased does not impair the 
food value, but cooking in much grease 
does. 



[123] 



CHAPTEE 9 

COOKING FOR HEALTH 

(Legumes, Cereals, Tubers) 

The most important starches fall under 
three heads — legumes, cereals and tubers 
— and we shall take up the cooking in this 
order. 

Peas, beans, lentils and peanuts are the 
chief legumes. 

Peanuts we shall not treat in this Chap- 
ter, but shall devote all of Chapter 33 to 
Nuts and Peanuts. 

COOKING LEGUMES 

Bean soup: Clean and wash the beans 

and soak them overnight. Put them on to 

cook in the water in which they were 

soaked, and let them cook until tender. Use 

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COOKING FOR HEALTH 

soft water for cooking all legnmes, if pos- 
sible. If soft water cannot be bad, use a 
little soda. 

The beans can be left whole or mashed ; 
much or little water can be used to make 
soup of desired consistency. 

Salt, fat and meat cooked with the beans 
make them hard to digest. If a bean soup 
with meat flavoring is desired, cook the 
beans in one vessel and the meat in an- 
other, and when both are done, mix and 
season. 

Bean soup can be made in fireless cooker 
or steamer. 

Pea soup or lentil soup: Use peas or 
lentils instead of beans, and prepare ac- 
cording to directions for bean soup. 

Boiled beans: Make like bean soup, ex- 
cept that more beans and less water are 
used. Do not cook beans with pork or 
other meat or grease of any kind. If you 
wish a meat or fatty flavoring, cook the 
beans in one vessel and the flavoring sub- 
stance in another, and when both are done, 
mix. Add no seasoning until beans are 
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EATING FOB HEALTH 

almost ready to remove from fire, or let 
each individual season to suit taste at table. 

Boiled peas or toiled lentils: The prepa- 
ration is the same as for boiled beans. 
Cooked lentils are truly delicious, and very 
nourishing. 

Baked beans: Clean, wash and soak 
overnight. Parboil three or four hours in 
water in which they were soaked, adding 
needed water from time to time. Put into 
non-metallic vessel and place in oven, but 
do not add tomatoes or meat or grease of 
any kind. Molasses, or honey, or maple 
sugar, or brown sugar may be stirred in 
before beans are placed in oven, but avoid 
great amounts of sweetening. Bake until 
done. 

Dress when served. Beans prepared in 
this way may be eaten plain or dressed 
with butter, or olive oil and salt in modera- 
tion. Do not add vinegar or tomatoes or 
lemon juice, for that has a tendency to 
produce fermentation in the digestive or- 
gans. Prepared in this way and well mas- 
ticated beans are easy to digest. 
[126] 



COOKING FOR HEALTH 

Those who wish bacon or other pork 
dressing should prepare dressing in sepa- 
rate dish and when both are done, mix. 

Baked peas and baked lentils are not 
nsed as much as baked beans, but they may 
be prepared in the same way. 

Ripe limas only need to be washed and 
cooked until they are tender. 



COOKING CEKEALS 

Yeast bread: It is useless to give recipe, 
for there are many good ways, and each 
one has a favorite. "White bread is a poor 
food. It is a crime to make children live 
on white bread. Rye and whole wheat 
breads are good. Yeast bread is somewhat 
wasteful, for in working about ten per 
cent of the food value of the flour is turned 
into alcohol and carbonic acid gas, which 
escape into the air. Fresh yeast bread 
should not be eaten, for it is not well mas- 
ticated. Sometimes the yeast fungi begin 
to work in the stomach, producing more 
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EATING FOR HEALTH 

carbonic acid and more alcohol, which is 
bad for the health. 

Toast: Let the bread be two days or 
more old. Slice rather thin. Put into 
warm oven (not hot) and let it slowly 
bake until it is crisp throughout. This 
is real toast, and enough can be made at 
a time to last several days. Slightly 
scorching slices of bread near the fire does 
no good. 

Unleavened or French bread: Make 
flour into firm paste with water, salting 
moderately. Eoll out thin and bake until 
it is crisp throughout. White flour is usu- 
ally used, but rye or whole wheat flour may 
be used, or a mixture of whole wheat and 
white flour. 

Milk or cream or butter added makes a 
richer bread, and the flavor is good, but 
shortening makes it a little more difficult to 
digest. If shortening is used, roll the paste 
thin and bake crisp as a cracker. 

Baking powder bread, biscuit or sticks: 
Here is a good recipe : One quart of flour, 
well sifted; a little salt and heaping tea- 
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COOKING FOR HEALTH 

spoonful of baking powder. Sift together 
three or fonr times. Add one or two table- 
spoonfuls of soft butter. Mix quickly into 
stiff dough with milk, roll thin, cut into 
strips (sticks) or biscuits, place quickly 
into pan and bake in hot oven until there 
is a crisp crust on bottom and top. The 
taking time is about twenty minutes. 

Those who want their biscuits light must 
sift the flour several times, to work air into 
it, make the mixture quickly, and bake in 
hot oven. 

This may be made of any kind of flour. 
It is almost impossible to make a light loaf 
of bread according to this recipe, but the 
thin sticks and biscuits are fine. 

Ready-to-serve cereals: Flaked and 
puffed cereals, if well made, are good but 
rather expensive foods. 

Shredded wheat biscuit and triscuit are 
fine food products. But these foods should 
not be piled high with sugar and soaked 
in cream. They should be eaten dry, with 
butter or nut butter, and thoroughly masti- 
cated. 

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EATING FOR HEALTH 

Macaroni and cheese: Take a cupful of 
macaroni, break it up, place in two quarts 
of boiling water and allow to cook until 
tender and then drain. This usually takes 
twenty minutes. The water is generally 
salted. It may require a little more than 
two quarts of water for a cup of macaroni, 
which will make a big dish of macaroni and 
cheese. 

Take buttered baking dish; place layer 
of macaroni and then layer of cheese, re- 
peating as often as desired and finishing 
off with layer of cheese. Add milk to al- 
most cover, put into oven and bake until 
top cheese is brown. 

Rice and cheese: Take boiled or steamed 
rice and use it in place of macaroni, and 
proceed in same way as in recipe just given 
above. 

Com bread: There are numerous rec- 
ipes, most of them quite complicated. This 
makes a tasty corn bread: 

Two cups corn meal ; one-half cup wheat 
flour; one tablespoonful sugar; one-half 
teaspoonful salt; two teaspoonfuls baking 
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COOKING FOR HEALTH 

powder; two eggs; one and three-fourths 
cups milk. Sift corn meal, flour, baking 
powder, salt and sugar together four or 
five times; add eggs and milk, stir well, 
pour into a hot buttered pan, bake a good 
brown in hot oven. The top is usually 
smoothed with a little melted butter to 
make the crust crisp. • 

Com mush : Cook corn meal in plain wa- 
ter until it is done, using moderate amount 
of salt. The mush can be cooked directly 
over fire, in double boiler, in fireless cooker 
or in steamer. Serve with rich milk. 

Oatmeal or rolled oats: Stir meal into 
water, and cook in double boiler, steamer 
or fireless cooker until thoroughly done, 
using moderate amount of salt. Oatmeal 
must be cooked several hours to be done. 
Serve with rich milk or butter, but no 
sugar. Masticate real well. 

Those who like the flavoring may cook 
an onion with their oatmeal. 

Boiled rice: The brown whole rice is 
best. Cook like oatmeal and serve in the 
same way. 

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EATING FOB HEALTH 

Eaisins to suit taste may be added to 
the rice and water. Children nsnally think 
this is fine. 

Boiled wheat: Wash the whole wheat 
berries and cook same as oatmeal, applying 
the heat nntil the berries are tender. Serve 
like oatmeal and masticate well. This is 
rather an uncommon dish, but some like it. 

Gluten breads: Can be bought on the 
market. They are of no special value in 
Bright 's disease or any other disease. 
They are nourishing, but they are not 
"health foods' ' any more than whole wheat 
bread or apples or carrots or cabbage. 

COOKING TUBEES 

Potatoes should not be cooked in grease, 
for that makes them difficult to digest. 
Nor should they be peeled and cooked in 
water, for that deprives them of much food 
value. Nor should they be peeled and 
soaked in cold water, for a large part of 
the food value and some of the natural 
salts are then left in the water. 
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COOKING FOR HEALTH 

Baking: Clean the potato well, place in 
moderate oven and let bake nntil a fork 
can be rnn into the potato with ease. Some 
potatoes are too watery for baking pur- 
poses. Dress with cow butter or nut butter, 
and a moderate amount of salt if desired. 
Those who like the jacket may eat a part 
of it. 

Boiling potatoes: Clean well, place in 
boiling water, in the jacket, and cook un- 
til a fork can be run through the potato 
with ease. If the potatoes are too highly 
flavored, cut off one or both ends before 
placing in vessel. 

Steaming, fireless cooking or pressure 
cooking: It makes little difference whether 
the potatoes are peeled or cooked in the 
jacket by these processes, for the salts and 
nourishing parts are not washed away. 
Steamed potatoes are very good. Potatoes 
rightly cooked digest easily. 

German fries and French fries: Don't 
cook that way. 

Sweet potatoes and root artichokes may 
be cooked like the Irish potato. 
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EATING FOR HEALTH 

Hubbard squash is not a tuber, but it is 
a good food. Boil or steam or bake or 
cook in fireless cooker or pressure cooker 
until tender. For baking purposes, leave 
the peel on. In steaming peel or do not 
peel, as you please. 

It may be interesting to know that if a 
person wishes to do it, he can live in splen- 
did health on baked potato, milk and water, 
indefinitely. 



[134] 



CHAPTEE 10 

COOKING FOE HEALTH 

(Succulent Vegetables, Salad Vegetables, 
Salads of All Kinds, Salad Dressing, 
Fruits, and Dairy Products) 

For list of succulent vegetables see 
Chapter 2. 

Very few know bow to prepare these 
vegetables. It is common to throw away 
the best part of them. 

COOKING SUCCULENT VEGETABLES 

Boiling: This is the most common way 
to prepare succulent vegetables, and 
though it is all right when properly done, 
it is not the best way. Here is the correct 
way to boil vegetables: 

Clean the vegetables, but do not soak 
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EATING FOB HEALTH 

them in water after they are peeled. Put 
into vessel and use enough water to keep 
them from burning, but not enough to have 
any left to throw away. Cook until tender, 
using very little salt. Serve vegetables 
with their share of the liquid. This liquid 
is to be eaten with the vegetables or in 
the form of soup. Do not throw it away, 
for it contains a large part of the natural 
salts and also of the nourishment. 

Steaming: Clean the vegetables, and if 
necessary peel. Place in individual cup or 
bowl and put into steamer and keep them 
there until they are tender. Most vege- 
tables need a little water in the bottom 
of the cooking vessel in which they are 
steamed. This liquid should be eaten with 
the vegetables. A good way is to serve the 
vegetable juices in individual cups in place 
of tea or coffee. 

Fireless cooking or pressure cooking: 
Prepare as for steaming and aUow the 
vegetables to remain in the cooker until 
they are done. 

Dressings for succulent vegetables: The 
[136] 



COOKING FOE HEALTH 

simpler they are the better. Here are a 
few good dressings : 

1. Moderate amount of salt. 

2. Salt and butter. 

3. Butter and nothing else. 

4. Salt with olive oil, or peanut oil, or 

cottonseed oil. 

5. Some kind of salad oil and nothing 

else. 

6. Plain cream, either sour or sweet, oc- 

casionally. 

7. Mayonnaise dressing. 

8. No dressing at all. 

Do not use the flour dressing, usually 
called cream dressing. There is no good 
excuse for pepper. Lemon juice may be 
used in moderation. 

Spinach is usually cooked wrong. Here 
is the correct way: Wash well and shake 
off excess of water in a clean cloth. Put 
about two tablespoonfuls of water in bot- 
tom of vessel and put in the spinach. Place 
over fire, and the spinach will wilt and 
cook in its own juice. Let cook slowly 
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EATING FOR HEALTH 

until tender, usually about fifteen minutes. 
Serve with its proportion of the juice, 
which is the best part of the spinach, 
though it tastes strong at first. 

Spinach may be steamed. 

Greens of all hinds: Cook like spinach, 
but you will need more water, and per- 
haps have to cook longer. Some good 
greens are chard, turnip tops, young beet 
tops with or without the beets, mustard, 
dandelion and kale. Always serve the 
juice of all vegetables, whether boiled or 
steamed. A good way is to serve the juice 
in individual cups. 

Tomatoes: Cook them in very little wa^ 
ter and their own juice, but not with 
crumbs of bread and crackers. 

Asparagus: Good steamed. 

Baking: Some vegetables are good 
baked. Onions, squash, red beets and 
sugar beets are among these. 

Egg plant : Peel and cook like any other 
vegetable. They are good steamed. Peel, 
cut up and place in steamer and let the 
[138] 



COOKING FOR HEALTH 

vegetable remain until tender, and then 
dress to suit taste. 

Do not slice, roll in egg and cracker 
crumbs and fry. 

Cabbage: Never to be seasoned while 
cooking. Simply cut into pieces of desired 
size and boil, or put into steamer, tireless 
cooker or pressure cooker until it is ten- 
der. Cooked this way it is delicious and 
easy to digest. Never, never cook cabbage 
with pork or other meat, for then it is hard 
to digest. 

Sauerkraut is fermented cabbage, put 
down in brine. It is not as good as fresh 
cabbage, but it is allowable. It should be 
cooked in plain water. 

Casserole cooking is all right for vege- 
tables, and other foods. 

Vegetable soup: Take equal parts of 
from three to five succulent vegetables (list 
of which you will find in Chapter 2). Chop 
up and cook in plain water until tender. 
When done, add salt to taste and enough 
water to make of right consistency. Some 
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EATING FOE HEALTH 

milk may be added in place of the water, 
but not until the vegetables are done. 

If one starchy ingredient, such as ripe 
peas or ripe beans or rice or barley or po- 
tato, is desired, it is all right. 

Here is a sample soup : Equal parts of 
carrots, onions, celery, cabbage and potato 
chopped up ; cook according to directions. 

Puree is made by mashing the vegetables 
and thinning to required .consistency. 

VEGETABLE SALADS 

Most of the time vegetable salads should 
be made of the raw salad vegetables, which 
help to keep the blood alkaline, and pre- 
vent acid fermentation in the digestive 
tract. 

Make the salads simple. Those with 
normal taste will like them best so. It is 
not necessary to have a combination salad, 
for one kind of salad vegetable will do. 

The following are the best salad vege- 
tables : Lettuce, endive, romaine, tomatoes, 
cabbage, celery, cucumbers, cress, celery 
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COOKING FOR HEALTH 

cabbage, chicory, mild green peppers, pars- 
ley, radish, green onions, mature onions 
and garlic. A small amount of onion or 
garlic or some green peppers may be used 
to flavor any vegetable salad. 

Many kinds of salad can be made, and I 
shall suggest a few as an aid : 

1. Lettuce and celery. 

2. Lettuce and tomatoes. 

3. Lettuce and cucumbers. 

4. Lettuce, cucumbers and tomatoes. 

5. Plate of lettuce. 

6. A dish of tomatoes. 

7. Tomatoes and celery. 

8. A dish of sliced or chopped cabbage 

(slaw). 

9. Cabbage and celery. 

10. Cabbage and a few green peppers. 

11. Celery cabbage and tomatoes. 

12. Cabbage and cress and celery. 

13. A dish of celery cabbage. 

14. Cabbage, tomatoes and a little onion. 

15. Eomaine and boiled or steamed 

stringbeans. (In winter.) 
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EATING FOB HEALTH 

16. Lettuce and grated carrots. 

17. Chicory and cucumbers. 

18. Endive and tomatoes. 

19. Eomaine cucumbers and celery. 

What is known as potato salad is noth- 
ing but messed up potato, and does not 
come within the meaning of salad, as the 
term is used in this book. The salads of 
which we speak are taken because they 
contain an abundance of the juices and 
salts needed to keep the body sweet. 

Salad dressings: They vary according 
to individual taste, but they should be sim- 
ple. Many take so much vinegar with their 
salad vegetables that they derive no bene- 
fit from these good foods. Omit the vine- 
gar from the cooking and eating. Vinegar, 
like alcohol, is the product of fermenta- 
tion, and is dead. Chemically it is acetic 
acid. If acid (sour) is wanted, use lemon 
juice or orange juice or grapefruit juice 
or pineapple juice. The lemon -juice is 
best. 

Some dressings follow, and you can take 
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COOKING FOR HEALTH 

your choice, remembering that the simpler 
the dressing the better. 

1. Salt. 

2. Salt and olive oil. 

3. Salt, olive oil and lemon juice. (Eec- 

ipe for French dressing will be given 
below.) 

4. Salt and lemon juice. 

5. Lemon juice, or other sour fruit juice. 

6. Olive oil or peanut oil or cottonseed 

oil. 

7. Olive oil and lemon juice. 

8. Mayonnaise dressing. (See recipe be- 

low.) 

9. Sour cream in moderation. 

10. Grapefruit juice and olive oil. 

11. Pineapple juice and salt. 

12. Not to exceed tablespoonful of honey, 

or a sprinkling of brown sugar or 
maple sugar. 

13. Fruit and nut dressings. (Sugges- 

tions given below for making.) 

14. No dressing whatever. 

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EATING FOR HEALTH 

Dressing No. 14 is very good, and en- 
joyed by many who have natural taste, for 
it leaves the foods with their original de- 
licious flavors. If sweets are used for 
dressing, he moderate. 

French dressing: It is usually made of 
olive oil, vinegar, salt and either pepper 
or paprika. We shall simplify it, and 
make it from olive oil, lemon juice and salt. 
There is no fixed formula, so those who do 
the mixing will have to suit taste. "When 
much lemon juice is used the oil will float 
on top. 

One formula: Stir together one part 
lemon juice, six parts olive oil, salting to 
taste. 

Another formula: Stir together one part 
lemon juice, two parts of olive oil and salt 
to taste. 

The parts are taken by measure. In the 
second formula twice as many tablespoon- 
fuls of oil are taken as of lemon juice; in 
the first formula, six times as many. 

A very simple and good way is to let 
each individual do his own dressing. Let 
[144] 



COOKING FOE HEALTH 

him pour as much oil upon his salad as he 
desires; then let him squeeze what lemon 
juice he wishes on top of it, and salt to 
taste. 

Mayonnaise dressing: To make this is 
an art, and requires much labor. It is not 
worth while unless one is very fond of it. 
There are many formulas, and I shall give 
but one : 

Stir not to exceed one-fourth teaspoonful 
of salt into the yolk of egg (raw) in mixing 
bowl. Drop by drop add eight ounces (one- 
fourth quart) olive oil, stirring rapidly all 
the time. When this amount has been 
stirred in add a few drops of lemon juice 
and a few drops of oil, alternating with the 
oil and lemon juice until the desired 
amount of dressing is made. The oil thick- 
ens the dressing and the lemon juice thins 
it, so you can regulate the consistency by 
using more or less of these ingredients. 
With one egg yolk almost a pint of dress- 
ing can be made. If a full quart of dress- 
ing is desired, it is best to take three egg 
yolks. 

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EATING FOR HEALTH 

To make good dressing it is necessary 
to keep the ingredients cold and stir rap- 
idly. In summer keep the mixing bowl in 
a pan of chipped ice while making dress- 
ing. 

Fruit and nut dressings: These contain 
other ingredients than frnit. Many tasty 
ones can be concocted. Here are some sug- 
gestions : 

One dressing: Measure out one part 
peanut butter, one part lemon juice, two 
parts pineapple juice (or orange juice). 
Mix well and beat into creamy consistency. 

Another dressing: Almond butter one 
part, orange juice two parts. Beat well. 

Another dressing: Two parts rhubarb 
juice, one part honey, and beat well. Use 
as it is, or beat into it one part peanut oil 
or olive oil. 

Ehubarb juice, grapefruit juice, orange 
juice and lemon juice are good acids to use 
in dressing salads. Hundreds of simple, 
tasty dressings can be made by combining 
fruit juices and ground nuts, with or with- 
out peanut oil or olive oil. As a rule, use 
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COOKING FOB HEALTH 

two parts of oil to one part of fruit juice, 
and about the same amount of nut butter 
or flaked nuts by weight or measure as of 
fruit juice. Always beat well. Most of 
the fruit-nut-oil dressings can be made into 
creamy consistency. 

VEGETABLE, FKTJIT AND NUT SALADS 

Raw fruits may be combined with vege- 
tables to make delicious salads. These are 
tine for summer eating. When nuts are 
added, the salad becomes very nourishing. 
Any number of salads may be made, and 
we shall give a few samples to show how. 
You can use these recipes, or you can work 
out combinations of your own: 

1. Lettuce, celery and grapes. 

2. Celery, apples, pecan nut meats. 

3. Lettuce, grapefruit, apples. 

4. Lettuce and avocado (alligator pear). 

5. Cabbage, apples and nuts. 

6. Sliced apples garnished with grated 

carrots and English walnuts. 

7. Lettuce, oranges and raisins. 

[147] 



EATING FOE HEALTH 

8. Bomaine, oranges and raisins. 

9. Cabbage, apples and raisins. 

10. Endive, grapes, pecans. 

11. Celery, pineapple and almonds (or 

other nnts). 

12. Sliced cabbage, celery and nnts. 

13. Celery, chopped figs and pecans. 

14. Endive (or lettuce), grapefruit, flaked 

peanuts. 

We have kept the number of ingredients 
down to three, but there is no charm about 
this number. You can have four or five 
ingredients, or you can have two. But it 
is not necessary to go to the trouble of 
making complex salads, when simple ones 
are just as good. 

Dress these fruit and vegetable salads 
with the same kind of dressing suggested 
for the vegetable salads. You will find the 
dressings called fruit and nut dressings 
good. 

These salads are good without any dress- 
ing. Sometimes whipped cream makes a 
good dressing. 

[148] 



COOKING FOR HEALTH 

FBUIT SALADS 

Take two or more ripe raw fruits, adding 
nuts if desired. Either dress as already 
suggested or eat without dressing. 

One good dressing is cottage cheese (di- 
rections for making given in this Chap- 
ter), thinned out and well beaten. Either 
sour or sweet milk can be used for thin- 
ning. A fruit salad with this kind of dress- 
ing will make a good summer lunch. 

The following will help you to select 
fruits and make your own combinations : 

1. Oranges, sliced bananas, nuts. 

2. Apples, oranges and nuts. 

3. Apples, grapefruit and nuts. 

4. Peaches and grapes. 

5. Pears, sliced bananas, raisins. 

6. Peaches, one kind of berry, with or 

without nuts. 

7. Cantaloupe and berries. 

8. Apples, pears, nuts. 

9. Apples, ripe bananas, pineapple. 
10. Grapes, tomatoes, chopped figs. 

[149] 



EATING FOE HEALTH 

11. Apples, bananas, raisins. 

12. Apples, oranges and raisins. 

Any kind of raw fruit or berry that is 
relished can be used for salad purposes. 

COOKING FRUITS 

Most of the fruits are best eaten raw. 
They need no preparation and no dressing 
beyond what nature has given. Most fruits 
are better flavored raw than cooked, and 
more productive of health. 

Fruits should not be loaded down with 
cream and sugar. Most of them are best 
eaten perfectly plain. Sugar and cream 
usually lead to overeating, and sickness will 
result, no matter how good the foods may 
be, if one overeats. If fruits are eaten as 
an excuse for overeating of sugar and 
cream, they do harm. If they are eaten for 
their own sake, they are blood purifiers. 
Fruits and nuts are the finest foods that 
nature has given us. (For discussion of 
"Nuts and Peanuts' J with recipes, see 
Chapter 33.) 

[150] 



COOKING FOB HEALTH 

Fruit puddings and pies are not the best 
of foods. It is best not to use them, but 
those who use them should do so rather 
rarely — not every day. No directions will 
be given here for that kind of cooking. 

Stewing fruits: Clean and if necessary 
peel. Put fruit into plain water (no sugar) 
and cook until tender. When the fruit is 
about done, add moderate amount of sugar 
or honey, that is, if it needs sweetening, 
and stew two or three minutes longer. Do 
not have the fruit boil violently. 

Stewing dried fruits: Wash and soak 
from an hour upward. Soaking is not ab- 
solutely necessary, but usually makes the 
fruit more tender. Stew gently in plain 
water until about done. Then, if desired, 
add sugar or honey in moderation and stew 
a few minutes longer. 

Boiled whole apple: Place whole apples 
in deep stewing pan. Add about one cup 
of water to each apple." When almost done, 
add sweetening, quantity depending upon 
the tartness of the apples. The vessel is 
to be covered and the boiling gentle. Cook 
[151] 



EATING FOB HEALTH 

until the skin bursts and the apple is tender 
throughout. Coring is not desirable. This 
is a delicious dish. 

Stewed prunes: Wash and soak a few 
hours (over night if you wish). Stew un- 
til tender. If the prunes are sweet, add no 
sugar. If they are sour, use moderate 
amount of sweetening. 

Stewed raisins, figs or dates: These 
fruits may be treated like prunes. The 
dates need no soaking, and they are al- 
most too sweet when cooked by them- 
selves. 

Soaked prunes : Take nice sweet prunes, 
wash them and put into deep dish or jar. 
Add enough hot water to almost cover 
them. Cover dish tightly and put aside 
for eight or more hours. Serve the prunes 
as they are with their portion of the juice. 

Soaked raisins and figs: Prepared like 
soaked prunes. 

Apples and dates stewed together: Peel 
and slice apples ; to each medium sized ap- 
ple used take from two to four dates, de- 
pending on your sweet tooth* Stew to- 
[152] 



COOKING FOR HEALTH 

gether in plain water, bnt add no sweeten- 
ing. Figs or raisins may be nsed in place 
of dates. 

Baked apple: Place apples, either cored 
or nncored, into deep pan. To each apple 
add about one-third cup water and a tea- 
spoonful or more of sugar. If the apples 
are sweet, no sugar is needed. Bake until 
tender throughout, and serve apples with 
their proportion of the juice. 

Steamed fruits: All fruits that are good 
stewed are good steamed. Simply clean, 
add some water and the sweetening needed, 
and allow to steam until done. 

Fruits can also be cooked in pressure 
cooker or tireless cooker. 

But please remember that the raw ripe 
fruits, as the sun cooked them, are best. 

Olives: The ripe ones are best. Can be 
eaten with any salad. 

Rhubarb: This vegetable is stewed like 
fruits. 

Baked banana: Peel, place in pan, bot- 
tom of which is covered with water; put 
into quick oven, and let bake from twenty 
[153] 



EATING FOR HEALTH 

to thirty minutes. Baking bananas should 
be a little green. 



DAIRY PRODUCTS 

Thorough cleanliness should always be 
observed in handling dairy products. 
When milk is boiled it is not as good food 
as the uncooked milk, for it becomes more 
difficult to digest, and it loses its delicate 
balance, spoiling some of the natural salts. 
Milk should be taken in its natural state, 
and very little milk should be used in 
cooking. 

Clabbered milk: Place the fresh milk in 
china or earthen dish (not a metal one)' 
and let it stand in place of moderate tem- 
perature. The covering of dish is not to 
be airtight, nor is the milk to stand in the 
sunshine. If the milk has not been boiled 
or pasteurized or doped it will sour in a 
day or two. 

Buttermilk: The real buttermilk is what 
remains of the cream after the butter has 
been removed by churning. Artificial but- 
[154] 



COOKING FOR HEALTH 

termilk can be made by beating clabbered 
milk, and this is a good food. 

Artificial buttermilk can also be made by 
adding lactic acid bacilli to the sweet milk 
and allowing to stand until it clabbers, and 
then beat or shake. These lactic acid 
bacilli (Bacillus Bulgaricus is the best 
advertised) are all right, but no better than 
the ones that naturally settle in the milk. 

Junket: It is all right for those who like 
it. Get some rennet at drug store, add it 
to sweet milk and put aside in quiet place 
until coagulation occurs. Do not disturb 
the vessel until process is complete. 

Cottage cheese is the best cheese, and 
this is the best way to make it : Pour clab- 
bered milk in muslin bag and let it drain in 
cool place. Do not drain entirely dry, but 
leave some whey in the mass. After drain- 
ing, beat well, adding some rich milk, either 
sour or sweet ; or add cream. Do not beat 
enough to remove the little lumps entirely. 

This makes a delicate, delicious cheese, 
far better than the cottage cheese that has 
been made by heating the clabbered milk. 
[155] 



EATING FOR HEALTH 

Other cheeses: The mild ones are best. 
They are very nourishing and easy to 
digest. 

Plain custard: Three cups milk, three 
eggs, one-half cup sugar, one-half tea- 
spoonful vanilla, pinch of salt. Beat eggs, 
sugar and salt together. Add scalded milk 
and vanilla, and mix well. Pour into cups, 
place cups in a pan of warm water in the 
oven. Usually takes about twenty to 
twenty-five minutes to bake the custard. 

Maple custard is obtained by using maple 
sugar instead of other sweetening. 

General remarks: Every household should 
have either a good steamer, fireless cooker 
or pressure cooker. These cookers reduce 
the housework, and produce superior foods, 
in which the original food values remain 
practically intact. They not only save la- 
bor, but they save expense, paying for 
themselves in a short time, for they reduce 
fuel bills. Foods can be nicely cooked di- 
rectly over the fire, but it requires much 
heat and care. 

[156] 



COOKING FOR HEALTH 

There is no one best method of cooking 
— there are several good ways. Steam- 
ing is excellent, bnt a steamed potato has 
not the flavor found in the baked article. 

Plain cooking is the best. Greasy cook- 
ing causes much disease, and so does the 
mixing of many ingredients, for that pro- 
duces concoctions that often stimulate the 
appetite to such a point that the individual 
overeats. 

Plain, simple cooking is the best. 

To a normal palate it tastes better than 
the messy cooking that has been in vogue 
for years. Get a normal palate by eating 
natural foods, and enjoy your meals more 
than ever. 



[157] 



CHAPTER 11 

WARM WEATHER EATING FOR MEAT EATERS 

It is unwise to eat in summer as one 
does in winter. It will surely bring dis- 
comfort, and generally disease. Let us see 
what nature does in different climates, and 
learn from her book. 

Warm countries are preeminently fruit 
countries. Fruits, nuts and vegetables 
grow there in profusion, if they have half 
a chance. On the other hand, in cool cli- 
mates grains grow in great abundance and 
game is generally plentiful, if man has not 
destroyed it. In cold climates vegetation 
is scarce and sometimes absent, but there 
are many animals on the land, the water 
contains much life, and frequently the air 
is well populated. Man in the tropical jun- 
gles can get much food from the vegetable 
[158] 



WARM WEATHER— MEAT EATERS 

kingdom, if lie uses a little sense. But in 
the frozen North he would starve to death 
if he were to depend on vegetation, for, un- 
like the reindeer, he can't live on moss. In 
the North we find the inhabitants living on 
fish and meat, ranging from lean to pure 
fat. 

So this is nature's solution to warm and 
cold weather eating — to live on the lighter 
foods in summer. 

Why? Because less food is needed. In 
wintertime we need a great deal of food for 
the sake of warmth, for the heat quickly 
radiates from the body, and the warmth we 
lose must be replaced by internal combus- 
tion. If it is not, the body temperature is 
lowered so that life becomes impossible. 
The body temperature can not go many de- 
grees either above or below 100 degrees 
Fahrenheit (the normal temperature of the 
interior of the body) before death ensues. 

In summertime we need foods to produce 

energy, but little, and sometimes none, to 

keep us warm. The rule is this: The 

lower the temperature the greater the ap- 

[159] 



EATING FOR HEALTH 

petite and ability of the body to care for 
food. 

Those who attempt to eat in summer as 
they do in winter get filled np with acids 
and have skin eruptions; they perspire a 
great deal and feel uncomfortably warm; 
their bodies are unable to burn up the ex- 
cess and as soon as the temperature is low- 
ered and the skin activity decreases they 
are ready for some kind of disease. They 
either develop a chronic disease or have 
an explosion manifesting in acute trou- 
ble. They do not get everything mentioned 
here at once, but they build some kind of 
trouble if they are heavy eaters. They 
can get anything from sunstroke in the 
summer to pneumonia in the fall. These 
words apply to those who live in the ordi- 
nary way. Those who are moderate at all 
times will develop no troubles peculiar to 
summer, especially if they live on a non- 
stimulating diet. 

The meat extractives are very^ stimulat- 
ing and also irritating. Hence meat should 
be eaten sparingly in summertime — not to 
[160] 



WARM WEATHER— MEAT EATERS 

exceed every other day. Summertime is 
the time to learn to go without meat for 
those who do not specially care for it. 
Heavy consumption of meat is especially 
objectionable in hot weather, for flesh 
foods have a strong tendency to decay 
quickly. If meats are eaten, the lighter 
forms, such as chicken, lamb, mutton, fish 
and eggs, are best. Beef should be taken 
seldom in hot weather, and there is no 
excuse for fat pork when the thermometer 
is in the eighties and nineties. 

Those who rely mostly on fruits and veg- 
etables in warm weather will get such a 
good physical cleaning that they can enter 
the cold weather season without fear of 
winter troubles. 

Sedentary workers need a surprisingly 
small amount of food in summer. Those 
who do manual labor have to have enough 
force food — sugar, starch and fat — to keep 
the energy up. The old belief that a man- 
ual laborer has to have three meat meals 
per day is entirely wrong at all times of the 
year. 

[161] 



EATING FOR HEALTH 



These menus are suggested fop those 
who do ordinary light work : 

WARM WEATHEK MENUS FOE THOSE DOING 
LIGHT WORK 

1 

Cantaloupe, 
Berries, 
Glass of milk. 

2 

Baked potato, 
Green peas, 
Lettuce. 

3 

Eggs, boiled or scrambled. 
Cooked chard, dish of carrots. 
Endive and sliced peaches. 



[162] 



WARM WEATHER— MEAT EATERS 



ft 

Oatmeal. 

Glass of rich milk. 



Corn on the cob with butter. 
Cooked cabbage, or other succulent vege- 
table. 
Dish of berries. 



Chicken, cooked according to taste. 

Small dish of steamed rice. 

Asparagus. 

Fruit and vegetable salad, ripe olives. 



[163] 



EATING FOR HEALTH 



Bananas (ripe; masticate well). 
Dish of any kind of berries. 



Baked or steamed potatoes (or whole 
wheat toast). 

Summer squash or other succulent vege- 
table. 

Glass of buttermilk. 



Pecan or other kind of nut meats. 
Corn on the cob and dish of beet greens. 
Tomato and lettuce salad. 
Fruit gelatin. 



[164] 



WARM WEATHER— MEAT EATERS 



Bananas, baked or raw. 
Well baked biscuits. 

Dish of cottage cheese. (This is a heavy 
summer breakfast.) 



Stale bread or toast. 
Dish of ice cream. 

3 

Lamb chops. 

Corn on the cob. 

Dish of kale or other kind of greens. 

Tomato and lettuce salad. 



[165} 



EATING FOE HEALTH 



Watermelon. Slowly eat all yon desire, 
and nothing else. Fine meal for a 
change. 

2 
Vegetable soup. 

Baked potatoes (or whole wheat toast). 
Buttermilk. 

3 

Nuts (or eggs). 
Asparagus and beet greens. 
Fruit and vegetable salad. 
Dish of gelatin or cup of custard. 



[166] 



WARM WEATHER— MEAT EATERS 

The dressings are not specified in these 
menus, because they were fully given in 
Chapters 8, 9 and 10. 

The eating as outlined is heavy enough 
in warm weather. The danger in warm 
weather is not that one will get too little 
food, but that too much will be consumed. 

The objection is sometimes made that it 
is hard to get some of the foods. Of 
course it is easy to live on flour prod- 
ucts, salted meats and fish, beans, pota- 
toes and sugar, and those who wish to live 
in this way, growing sick and homely and 
old long before their time, have a right to 
do so. Those who want good foods can 
get them, in city or country. There is no 
excuse for the summer breakfasts of ham 
and eggs with breadstuff s and coffee. (See 
Chapter 30 for "Eating in the Country 
and Country Towns. ,, ) 

The man who does manual labor needs 
more starch than recommended in the 
menus above, but not a greater variety of 
food. 

[167] 



EATING FOR HEALTH 

WARM WEATHER MENUS FOB LABORERS 



Oatmeal, a dish or two. 

Glass of milk. 

Whole wheat toast. (It is not necessary 
to eat both oatmeal and toast. Instead, 
one may take a good helping of one kind 
of starch. Oatmeal is a good summer 
food, as well as a winter one. Masticate 
thoroughly.) 

2 

"Whole wheat bread with cow or peanut 

butter. 
Dish of custard. 

3 

Some kind of fresh meat. 

Cooked cabbage and turnips, as much as 

desired. 
Cabbage slaw. 
Dish of fruit or berries. 



[168] 



WARM WEATHER— MEAT EATERS 



Bananas, raw or baked. 

Dish of cottage cheese. 

Two or three ounces of raisins. (This is 
a hearty breakfast, one that will pro- 
duce much steam. Weight for weight, 
raisins furnish more energy than bread.) 



Whole wheat toast or baked potatoes, with 

butter. 
Glass of buttermilk. 

3 

Eggs. 

Potatoes either boiled in jacket, steamed 

or baked. 
Corn on the cob. 
Lettuce or sliced cabbage. 
Dish of gelatin (or ice cream). 



[169] 



EATING FOR HEALTH 

Yes indeed, these are nourishing menus. 

There is no good reason why laborers 
shall not enjoy the fruits of summer. Ber- 
ries and light fruits can be used right 
along in the evening meal. 

So many say, "I can't have this and I 
can't have that." Most of us have our 
limitations, financial and otherwise, but 
when the average individual says, "I 
can't,' ' he means that he will not make an 
effort. Barring the submerged part of 
humanity that has lost ideals and ambi- 
tion, the inhabitants of this country can 
get good foods. The food can be simple, 
yet good. In summertime fruits and veg- 
etables should form a large part of the 
diet. Fresh vegetables can be raised by 
many who think they must go without. 

SOME GENERAL. HINTS FOE SUMMER EATING 

Often when it is warm there is no desire 
for food at a certain mealtime. This is an 
indication that nothing should be eaten 
[170] 



WARM WEATHER— MEAT EATERS 

at that meal. Give the overburdened body 
an opportunity to rid itself of the excess 
and the waste that cause this I-don't-care 
feeling. 

Those who have natural tastes will find 
simple meals delightful and delicious in 
summer. I shall give a list of meals that 
are simple and good, but at the same time 
contain plenty of nourishment: 

1. Fruit salad with nuts. 

2. Fruit and vegetable salad dressed 

with nuts. 

3. Fruit salad with a dish of cottage 

cheese (or a glass of buttermilk). > 

4. Fruit and vegetable salad with a dish 

of cottage cheese (or a glass of 
buttermilk). 

5. Watermelon and nothing else. Eat 

slowly all you desire. 

6. A cup of custard with whole wheat 

bread or biscuit. 

7. A dish of ice cream with whole wheat 

bread or biscuit. 

8. Corn on the cob with butter. (Eat as 

[171] 



EATING FOR HEALTH 

much as desired, masticating well. 
A good meal.) 
9. Corn on the cob, butter, lettuce. 

10. Corn on the cob, okra (or any other 

succulent vegetable). 

11. Cantaloupe and nothing else. 

12. Cantaloupe and berries. 

13. Berries, sliced fruit and nuts. 

14. Eye bread and butter with cottage 

cheese. 

Such meals are really delicious on hot 
days, when only a small amount of fuel is 
needed. During hot weather at least one 
meal a day should be very light. 

Watermelon disagrees with many if they 
eat it with other foods. If it repeats or 
causes gas in the stomach or bowels, wa- 
termelon should be eaten by itself, and 
well masticated. 

Summertime is the time for fruit drinks. 
See Chapter 35 for "What and When to 
Drink.'' 



[172] 



CHAPTEE 12 

WAKM WEATHEE EATING FOE VEGETARIANS 

Theee are many good general hints in 
Chapters 4, 7, and 11, which should be re- 
read. 

It is as true of vegetarians as of others 
that they ought to eat more moderately, 
using lighter foods, in summer than in 
winter. Winter is the season for figs, 
dates, raisins, navy beans, ripe peas, len- 
tils, peanuts and nuts. These are also 
good summer foods, but should be taken 
in smaller quantities during warm weather. 

Summer is the season for all green grow- 
ing things, especially for the succulent 
vegetables, berries, melons and the fresh 
fruits as they ripen. 

In summertime the pores of the skin 
open wide and it is easy to get rid of 
[173] 



EATING FOR HEALTH 

waste. It is a favorable time for a thor- 
ough physical housecleaning. Those who 
avail themselves of this will become so 
healthy that it will be difficult for them 
to become sick the ensuing winter. Those 
who insist on living on the concentrated 
foods almost exclusively (such as pota- 
toes, breadstuifs, ripe beans, nuts, pea- 
nuts, sweet fruits) will not derive much 
benefit from the summer. They will over- 
load the system with fuel, suffer severely 
from the heat, and maybe have irritated 
skin or sunstroke or apoplexy or some 
other abnormal condition. 

The succulent vegetables, juicy fruits, 
berries and melons are cooling and cleans- 
ing. The correct way is to eat plenty of 
these foods, and enough of the starchy or 
sweet foods to furnish fuel for energy. 
Eemember that fruits and vegetables also 
contain fuel, though not in concentrated 
form. 

In summertime fats and oils should be 
used in moderation. 

[174] 



WARM WEATHER— VEGETARIANS 



VEGETARIAN WARM WEATHER MENUS FOR 
THOSE DOING LIGHT WORK 

1 

Cantaloupe, 

Berries. 

Glass of sweet milk or buttermilk. 



Baked or steamed potato, butter. 

Corn on the cob. 

Lettuce or other green stuff. 



Celery soup or vegetable soup 
Whole wheat biscuits. 
Spinach or kale. 
Dish of peas. 



[175] 



EATING FOR HEALTH 



Bananas, baked or raw. 

Dish of cottage cheese or glass of milk. 

Dish of berries, if desired. 



Either muffins or biscuits (well baked and 

thoroughly masticated). 
Peanut butter. 
Dish of young carrots or beet greens. 



Pecan or almond nut meats. 
Stewed onions and string beans. 
Vegetable salad or a fruit and vegetable 

salad. 
Eipe olives. 



[176] 



WARM WEATHER— VEGETARIANS 



1 

Peaches with nuts. 

Raisins. (Yes, this is a nourishing break- 
fast.) 

2 

Whole wheat toast with peanut butter e 
Dish of ice cream. 



Rye bread with nut butter. 
Corn on the cob and carrots. 
Lettuce and cucumber salad. 
Raw or stewed dates, if desired. 



[177] 



EATING FOR HEALTH 



Eipe raw bananas. 
Berries. 

Glass of milk (or a couple ounces peanut 
kernels well masticated). 



A salad made of lettuce and two or three 
kinds of fruit, with nut meats sprinkled 
upon it. Fine for lunch on a hot day. 



Eggs cooked any way except by frying. 
Corn on the cob, butter. 
Beet greens or other greens. 
Dish of ice cream. 



[178] 



WARM WEATHER— VEGETARIANS 



Berries. 
Melon. 



Lentils, boiled, baked or steamed. 

Asparagus. 

Hish of lettuce. 

S 

Nut meats (or peanut kernels, either whole 

or flaked). 
Okra and new cabbage. 
Fruit salad, or a fruit and vegetable salad. 



[179] 



EATING FOR HEALTH 

Yes, these foods are nourishing. There 
is plenty of variety. Those who do not 
care for three, four or five different kinds 
of food at a meal can eat fewer varieties 
at a time. Simple eating is best. 

See Chapers 8, 9 and 10 for cooking and 
dressing foods. 

See Chapter 4 for remarks about sub- 
stituting one food for another. 

See Chapter 35 for directions about 
drinking. 

A vegetarian diet in summer for man- 
ual laborers will not vary much from that 
given for the sedentary workers. The only 
difference is that the manual laborer needs 
more starch or sugar; or we may say that 
he needs more starch and sugar. He too 
should partake freely of the fresh fruits 
and vegetables which nature furnishes 
with lavish hand. Under proper manage- 
ment correct eating is not expensive — and 
it does away with doctor bills. 



[180] 



WARM WEATHER— VEGETARIANS 



VEGETARIAN WAEM WEATHEK MENUS FOR 
LABORERS 



Stale bread or oven toast with cow or pea- 
nut butter. 
Glass of milk or dish of cottage cheese. 

2 
Eipe bananas. 
Eaisins or dates. 
A few peanuts if desired. 

3 

Eggs. 

Corn on the cob and spinach. 

Lettuce or cabbage slaw. 

Berries or some kind of juicy fruit, 



[181] 



EATING FOR HEALTH 



Stewed or soaked prunes. 

Eaisins or dates. 

Dish of cottage cheese or a glass of milk. 



Whole wheat bread with cow or peanut 

butter. 
Dish of custard. 



Baked or boiled potato. 

Corn on the cob. 

Cooked cabbage or other succulent vegeta- 
ble. 

Cabbage slaw with some nut or peanut 
kernels. 



[182] 



WARM WEATHER— VEGETARIANS 

Peanuts play a large part in feeding 
many vegetarians. They are a good food. 
For nut and peanut preparations (includ- 
ing peanut butter recipes) see Chapter 33. 

The menus just given are rich in nour- 
ishment. 

Prunes and raisins and bananas and figs 
and dates furnish fuel as surely as bread- 
stuffs. Of course, it is not necessary to eat 
these sweet fruits. Whole wheat bread, 
rice, rye bread and potatoes can be used 
instead. It may be interesting to know 
that whole wheat bread, milk and cabbage 
will furnish a balanced ration upon which 
one can live indefinitely in good health. 

Those who live in the cities can get one 
of the best of foods — bananas — very cheap. 
Go to the market and look disdainfully at 
the son of sunny Italy and the bananas that 
are turning black and say, "That is the 
kind of rotten stuff you are selling. ' ' And 
the market man will probably say, 1 1 1 sella 
da nica banan for ten centa da doz. ' ' And 
it is true, they are nica banan. When the 
skin is black, before the bananas begin to 
[183] 



EATING FOR HEALTH 

turn black inside, that is, while the pulp 
is still firm, they are best for eating raw, 
and can be bought for five to fifteen cents 
a dozen, while the green ones, which are 
not so good, are selling for twenty to thirty 
cents per dozen. 

Baking bananas should not be dead ripe. 
See Chapter 10. For frying, take a banana 
that is not quite ripe, but don't fry it; 
bake it. 

Those who are strict vegetarians will not 
use the milk and eggs and cheese recom- 
mended in the menus in this chapter. And 
it is not necessary. They can use peanuts, 
nuts and legumes for obtaining their sup- 
ply of protein. 

COLDS 

It is a far cry from summer eating to 
colds, but many are in the habit of taking 
cold as soon as the summer is over, and 
sometimes these colds last all winter. 
Sometimes they go into pneumonia and a 
funeral. Sometimes they result in chronic 
[184] 



WARM WEATHER— VEGETARIANS 

catarrh. Sometimes they end in pulmo- 
nary tuberculosis. And sometimes the 
sufferer gets an attack of common sense, 
recovers and remains well forever after. 

The cheering part about colds is that 
they are a luxury, not a necessity. Those 
who do not care to have colds, do not need 
to have them. 

Yes, I know about the germs. It is said 
that some one may sneeze and one of the 
awful creatures will come floating through 
the air, find lodgment in your anatomy, set 
up housekeeping and produce an enormous 
family, which will give you a solar plexus 
blow that may knock you out for days or 
weeks or even months. When you hear 
such things be polite. Don't sneeze at the 
informer, for you might convey cold germs 
to him in exchange for the information, 
and that would be base ingratitude ! 

There are germs — millions and billions 
of them — present in cases of colds, but 
these germs are the effect of the cold, not 
the cause. The real cause is wrong living, 
especially improper eating. The basis for 
[185] 



EATING FOR HEALTH 

a cold is laid at the table. Eating is about 
nine-tenths the cause of colds. The other 
tenth is due to other mistakes. 

Treatment of colds: If it is a light cold 
and you want to get rid of it quickly this 
is the best treatment : Stop eating entirely, 
taking nothing into the stomach except wa- 
ter and some mild cathartic. Clean out the 
intestinal tract by taking a mild cathartic 
(citrate of magnesia, milk of magnesia, 
mineral water, or castor oil), and at the 
same time take an enema. 

Also take a good hot bath, remaining 
in it until the perspiration comes freely 
from the pores. Before getting into the 
hot water, drink freely of warm water, 
and continue doing so while in the bath. 
This is the quickest way to get rid of a 
cold, and if it is done in the beginning it 
will often conquer a cold within twelve 
hours. 

Steam or vapor bath or hot room treat- 
ment is equally good. The object is to 
produce copious perspiration. The aim of 
this treatment is to get the impurities out 
[186] 



WARM WEATHER— VEGETARIANS 

of the system as quickly as possible, by 
cleaning out the bowels and washing out 
the blood by means of free perspiration. 
It is effective, especially in the beginning. 
Another plan: Keep the bowels open, 
and live on a simple diet, eating moder- 
ately. Eat no eggs, fish or meat. Here 
are a few diet plans that will serve : 

1. Juicy fruit three times a day. 

2. Juicy fruit once a day ; succulent veg- 

etables twice a day. 

3. Juicy fruit twice a day, succulent veg- 

etables once a day. 

4. Succulent vegetables three times a 

day. 

5. A glass of milk or buttermilk three 

times a day. 

6. A glass of milk and one or two slices 

of oven toast two or three times a 
day. 

Of course you won't starve, but your 
cold will. It is foolish to have a cold for 
weeks and months. 

[187] 






EATING FOE HEALTH 

The only cold remedy worth a conti- 
nental is one that will clean out the bow- 
els. Opiates are dangerous, for they clog 
up the system, and sometimes kill cold pa- 
tients by turning the cold into pneumonia. 
They stop the flow of mucus, but that is a 
dangerous thing to do, except in nature's 
own way — by getting rid of the poisons 
and waste matters within the body. Opi- 
ates stop the housecleaning process. 

Sometimes a cold starts with chills and 
high fever. In such cases there is only 
one right treatment: Stop feeding, clean 
out the bowels and make the patient per- 
spire freely. It makes no special differ- 
ence how the heat is applied so that per- 
spiration comes. This kind of treatment 
will often ward off an attack of pneumonia. 

To be constantly coughing and using a 
handkerchief is in bad taste — and it is a 
filthy habit. It is also dangerous, for it 
may degenerate into a fatal disease, such 
as tuberculosis. 

In the beginning colds can invariably be 
routed, the time varying from a few hours 
[188] 






WARM WEATHER— VEGETARIANS 

to a few days. If the cold is firmly estab- 
lished, it will take longer. 

And here is the best news of all : 
By living right the body becomes so 
healthy that colds vanish, never to return. 



T189J 



CHAPTER 13 

CORRECT FOOD COMBISTESTG 

For a number of years I have made a 
special study of practical dietetics, with- 
out neglecting the scientific side of the sub- 
ject. It did not take long to learn that 
much that passes for science in feeding is 
nothing but pride and prejudice. 

I do not lay claim to any original discov- 
eries. I do not delude myself into the be- 
lief that my writings will bring me glory 
or fame. I do not care whether my name 
is mentioned after I pass on, for life has 
given me everything I deserve, and every- 
thing I deserve will doubtless gravitate to 
me so long as life lasts. 

But I am very desirous to be helpful and 
useful, so I would like to clarify this mud- 
dled subject of food combining for the 
[190] 



CORRECT FOOD COMBINING 

reader. There are enough claims to give 
one the jim-jams, and most of them are of 
no special importance. First let us see 
how some of the prejudices regarding feed- 
ing get a start. 

As a beginning we shall take up the milk 
and acid fruit combination. Some one 
spread the rumor that this is bad, and it 
has been going the rounds for years. Some 
have informed me that it is bad combining 
because the acid fruit curdles the milk. I 
have also heard that a certain lady was 
foolish enough to make the combination 
one day, and that day she died. 

Of course, sour fruit curdles the milk, 
which is all right. If it does not get cur- 
dled before it is eaten, curdling takes place 
in the stomach, for that is the first step in 
milk digestion. As for the lady who died 
because she took acid fruit and milk in the 
same meal, she didn't. Such a meal never 
killed any one, unless it contained other 
ingredients. 

Milk and acid fruit make good break- 
fasts and lunches in summer. But acid 
[191] 



EATING FOE HEALTH 

fruit, milk, pickles, meat, bread, potatoes, 
cake and pie mixed into a meal are not fit 
to feed a hog, but such feeding is common 
and considered good. That kind of eating 
will kill, sometimes through acute indiges- 
tion or ptomaine poisoning, but more often 
it takes years of this kind of abuse to pro- 
duce a fatal disease. 

In nearly all cases of chronic rheuma- 
tism I have found mild buttermilk to be 
an excellent food, but at present I have 
a patient whose pains return and joints 
swell if she takes buttermilk. One might 
say with an experience like that: "Tabu 
buttermilk in rheumatism. ' ' But that 
would be a mistake, founded on lack of 
experience. It is this kind of foolishness 
those of us who want to know the truth and 
impart it to others have to struggle with 
all the time. 

These food prejudices change with the 

years. Let us get rid of them. Because 

a successful physician once wrote that 

cow's milk can not be digested by the adult 

[192] 



CORRECT FOOD COMBINING 

human being, many believe that state- 
ment, though there is no truth in it. 

You have probably heard that unless you 
salt nut meats, they may produce serious 
illness, even fatal trouble. It is not true. 
Nuts well masticated and properly eaten 
will make no one sick, even if salt should 
be a hundred miles away. 

Then there is the belief that starch and 
acid should not be taken in the same meal. 
This is true only for people who are below 
par. Normal individuals can eat starch 
and acid in the same meal. The truth is 
that: 

There are no two foods that in them- 
selves are incompatible. 

Let us continue and find where the in- 
compatibility enters. All animals, human 
beings included, were made by nature to 
eat simply. So long as one or two natural 
foods are eaten at a meal digestive trou- 
bles are practically unknown, but as we 
advance in civilization the tendency is to 
compound and concoct complex mixtures, 
eating a great variety at each meal. At 
[193] 



EATING FOR HEALTH 

elaborate functions (which are the acme of 
bad taste and vulgarity) as many as twenty 
or thirty different dishes may be served. 
It is not that the grease, meat, fish, 
eggs, rolls, potatoes, vegetables, cream and 
sweets are incompatible as chemical mix- 
tures, but the trouble comes because 

The human digestive apparatus is made 
to work up only a small variety of foods at 
a meal and when a great variety is eaten 
the digestive juices are unable to take care 
of the foods before they begin to rot. 

This is plain English. And here is an- 
other important factor: 

Numerous dishes at a meal cause over- 
eating, and overeating is one of the worst 
of dietetic sins. 

Let us present the matter in another 
way, for it is important: 

Foods in themselves are not incompati- 
ble, but the digestive organs are not made 
to digest very complex meals, especially 
when the intake is great. Hence when we 
persist in eating complex mixtures the di- 
gestive juices give up in despair and indi- 
[194] 



CORRECT FOOD COMBINING 

gestion (fermentation or putrefaction of 
food) is the result. The indigestion pro- 
duces excess of gases, acids, alcohols, bac- 
teria and sometimes ptomaines. The com- 
plex eating results in overeating, which 
also causes indigestion and other ills. It 
may take years to show the effects, but they 
always appear before the game of life has 
been fully played. 

Many individuals say, "I am an excep- 
tion. Others may do such things and suf- 
fer, but I am too strong to be affected.' ' 
If you are inclined to reason this way, 
you are deluding yourself. You are no ex- 
ception. You and I and the rest have to 
conform to the laws of nature, or else we 
are thrown into the junk heap. 

There are food mixtures that are good, 
and there are food mixtures that are bad. 
Chapters 14 and 15 will be devoted to an 
explanation of these mixtures. 

If you forget everything else that has 
been written about food combining, you 
will have a pretty fair knowledge if you 
[195] 



EATING FOE HEALTH 

remember two points, which are the most 
important ones, and the simplest : 

First — Use only a few hinds of food at 
each meal. 

Second — Eat moderately. 

"When and How to Eat" is discussed in 
Chapter 24. 



[196] 



CHAPTER 14 

CORRECT FOOD COMBINING 

Please turn to Chapter 2 for classifica- 
tion of foods. 

The combinations followed by numbers 
in parentheses will be explained in Chapter 
15, marked with corresponding numbers. 

PROTEIN COMBINING 

Meat, fish, eggs and nuts (except the 
chestnut and acorn) are eaten for the pro- 
tein they contain, principally. One can be 
substituted for the other. Where meat or 
fish is mentioned a vegetarian may take 
nuts or eggs. When the combination is 
given for one of these, the combination is 
practically given for all of them. With 
this explanation, there should be no trou- 
ble in understanding the tables that follow. 
[197] 



EATING FOR HEALTH 

Meat or 

Fish or 

Nuts or 

Eggs combine well with: 

Cooked succulent vegetables. (1) 
Cooked succulent vegetables and raw 

salad vegetables. (2) 
Cooked succulent vegetables and raw 

juicy fruits. (3) 
Cooked succulent vegetables and cooked 

fruits. (4) 
Cooked succulent vegetables and fats. 
Cooked succulent vegetables, raw salad 

vegetables and fats. 
Cooked succulent vegetables, raw juicy 

fruits and fats. 
Cooked succulent vegetables, raw salad 

vegetables and uncooked juicy fruit, 

with or without fats. (Fats include 

all oils.) 

The concentrated proteins (meat, fish, eggs, 
nuts) do not combine well with: 

Potatoes. (5) Be sure to read note 5, 
Chapter 15. 

[198] 



CORRECT FOOD COMBINING 

Bread or other cereals. (6) 

Dried beans or dried peas. (7) 

Milk or cheese. (8) 

Each other. (9) That is, when one 
eats meat he should not take fish or 
eggs or nuts or cheese. Eat but one 
of these concentrated proteid foods at 
a meal. 

FAT COMBINING 

Fats are either solid or liquid, the oils 
being one form of fat. The chief fats are 
olive oil, cottonseed oil, peanut oil, butter, 
cream, lard and the fatty substances con- 
tained in meat, fish and nuts. 

Fats combine well with : 
Any other food. (10) 

STAKCH COMBINING 

The chief starches are the grains and 
their products, potatoes and the dry le- 
gumes. Here we treat only of foods 
[199] 



EATING FOR HEALTH 

carrying much starch. (See list in Chap- 
ter 2.) The starches are splendid foods 
when properly eaten, being easy to digest 
and giving heat and energy at low cost. 

Potatoes or 

Cereals of all kinds (including rice) or 

Breadstuff s (including all flour products) 

or 
Eipe peas or ripe beans (11) or 
Any other concentrated starch or starches 
combine well with : 
Fats. 
Fats and cooked succulent vegetables. 

(12) 
Fats and raw green salad vegetables. 

(13) 
Fats, cooked succulent vegetables and 

raw green salad vegetables. 
Any of the three preceding combinations 

when the fats are omitted. 
Milk or cottage cheese or other kind of 

cheese. (14) 
Nuts. (15) 

[200] 



CORRECT FOOD COMBINING 

Nuts and raw green salad vegetables. 
Eggs with or without succulent vegeta- 
bles. (16) 
Natural sugars in moderation. (17) 

Concentrated starches do not combine well 

with: 
Meat. (See note 6, Chapter 15.) 
Fish. (See note 6, Chapter 15.) 
Acid fruits. (18) 
Sugars taken in great quantities. (See 

note 17.) 

MILK COMBINING 

Milk combines well with : 

Any other food, except (19) meat, fish, 
eggs, nuts and cheese. 

Cottage cheese can be used in place of 
milk. All kinds of cheese rich in protein 
can be used in place of meat, fish or eggs. 
One can get all the necessary protein from 
milk or cottage cheese, if so inclined. 



[201] 



EATING FOR HEALTH 

SUCCULENT VEGETABLE COMBINING 

Cooked succulent vegetables combine well 
with: 
Any other food. (20) 
Raw green salad vegetables combine well 
with: 
Any other food. (See note 13.) 
For list of salad vegetables see Chap- 
ter 2. 

ACID AND JUICY FRUIT COMBINING 

Acid and juicy fruits combine well with : 
Any other food, except the concentrated 
starchy foods. (See note 18, Chap- 
ter 15.) 

SWEET ERUIT COMBINING 

The sweet fruits combine well with : 
Any other food. (21) 

SUGAR COMBINING 

Sugars, especially the natural sugars, com- 
bine well with : 
Any other food. (22) 
[202] 



CORRECT FOOD COMBINING 

This Chapter as it stands will not bear 
close scrutiny, if read by itself. It is not 
intended to be read by itself. To learn the 
truth you must read Chapters 14 and 15 
in combination. It is impossible to make 
these short-cut tabulations and tell the ex- 
act truth, hence the necessity for the notes 
in Chapter 15 to explain the statements in 
Chapter 14. 

There are too many ands, ifs, huts, and 
exceptions in dietetics to be able to give 
everything in concentrated form. Only 
those who have had no experience in watch- 
ing the well and the sick can do that, and 
what they teach should not be taken too 
seriously. 



[203] 



CHAPTER 15 

CORRECT FOOD COMBINING 

So far as health is concerned, any food 
can be eaten, provided it is properly pre- 
pared, well masticated, taken in right com- 
binations and under favorable conditions. 

With that truth in mind, let us examine 
some of the combinations recommended 
and condemned in Chapter 14. 

(1) ' ' Concentrated proteins (meats, fish, 
nuts and eggs) combine well with cooked 
succulent vegetables." 

Succulent vegetables are good foods, but 
they are not concentrated. Most people 
like to eat until they begin to feel full, 
but if they eat so much of concentrated 
foods that there is a feeling of fullness, 
they take too much nourishment. The 
[204] 



CORRECT FOOD COMBINING 

cooked succulent vegetables should be 
prominent in the dietary because they are 
good fillers, giving satisfaction without 
overeating; because they contain some 
nourishment ; and because they contain the 
natural salts and have a tendency to keep 
the bowels regular. 

(2) "Concentrated proteins combine 
well with cooked succulent vegetables and 
raw salad vegetables. ' ' 

Reread note 1. The salad vegetables are 
useful principally because, being in their 
natural state, they contain the natural salts 
in their best form. They help to keep the 
body fluids alkaline, which is very impor- 
tant. The tendency of the concentrated 
proteins is to make the body acid, and if 
this is allowed, disease will follow. Raw 
green vegetables should be eaten almost 
daily. 

(3) "The concentrated proteins combine 
well with raw juicy fruits.' ' 

The same can be said of the raw juicy 
[205] 



EATING FOB HEALTH 

fruits as of the succulent vegetables. Most 
of them contain acid, but so far as we can 
learn these acids are split up in the di- 
gestive organs, furnishing substances that 
help to keep the body sweet. Of course, 
an excess of acid fruits (especially or- 
anges, lemons, and grapefruit) will in time 
produce acidity. 

(4) " The concentrated proteins combine 
well with cooked succulent vegetables and 
cooked fruits.' ' 

The same can be said of the ordinary 
cooked fruits as of the cooked succulent 
vegetables. (See note 1.) Sweet fruits 
are a concentrated food, the sweet fruits 
being very nourishing. 

One prevalent dietetic belief is that acid 
fruits and succulent vegetables should not 
be eaten in the same meal. The theory 
may be all right, but it does not work out 
in practice. Fruits and vegetables com- 
bine well. If they are taken in moderation, 
in simple combinations and well masti- 
cated, they cause no trouble. If they aTe 
[206] 



CORRECT FOOD COMBINING 

not properly eaten, they will perhaps form 
gas, but that is the fault of the cooking and 
the eating, not of the foods. I am talk- 
ing about well people. 

Here are a few balanced meals to illus- 
trate the combinations we have been talk- 
ing about in the above notes : 

1. Meat or fish with cooked cabbage and 

young peas. 

2. Eggs or nuts with spinach and string 

beans and a dish of berries. 

3. Eoast chicken, cooked parsnips, cauli- 

flower, and a salad of lettuce and 
celery. 

4. Pecan nut meats, cooked carrots and 

kale, cabbage slaw and ripe olives. . 

5. Eggs, boiled beets, steamed onions, 

baked apple. 

(5) "The concentrated proteins do not 
combine well with potatoes.' ' 

This is true in a sense and it is not true. 
Meats, fish, nuts and eggs are concentrated 
proteins. Potatoes are rich in starch. TPhe 
[207] 



EATING FOR HEALTH 

trouble with the combination is that those 
who habitually make it are prone to over- 
eat. Hence it should be avoided, as a rule. 

Any one who wishes an egg or two, a me- 
dium sized baked potato, a cooked suc- 
culent vegetable and a vegetable salad can 
gratify his wish, knowing that he is get- 
ting a good meal. 

But suppose we change the menu a little 
and make it eggs, bread, potatoes, cooked 
vegetables, a salad, coffee and a piece of 
pie — such a meal is a sore trial to any 
stomach. 

Those who persist in eating concentrated 
starches with concentrated proteins will in 
time get into trouble, for such combining 
leads to overeating, and overeating leads 
to disease. The results may not appear 
soon, but they will show eventually. 

It is not that concentrated proteins and 
concentrated starches are incompatible, 
but the over supply of food resulting -from 
such eating in time produces disease, es- 
pecially in town and city dwellers. 
[208] 



CORRECT FOOD COMBINING 

(6) Substitute " bread or other cereals" 
for " potatoes, " in note ^.ve y and it almost 
serves for note 6. 

It is better to eat potatoes with meat 
than bread and meat, because bread has a 
greater tendency to produce much acid 
while being digested than potatoes. 

(7) Substitute " dried beans and dried 
peas" for "potatoes," in note 5, and it 
almost serves for note 7. 

It is not advisable to eat dried peas, 
beans or lentils with meat, eggs, fish or 
nuts, because the ripe legumes are very 
rich in protein, and such combining leads 
to overeating of proteid foods. The le- 
gumes are so rich in food value that they 
should be eaten in very simple combina- 
tions. 

(8) "The concentrated proteins do not 
combine well with milk or cheese." 

There is nothing incompatible about 
combining meat, fish, eggs or nuts with 
milk or cheese. The reason why such com- 
[209] 



EATING FOE HEALTH 

birring is to be condemned is that it over- 
supplies the body with protein, which is 
one of the most foolish of dietetic mistakes. 
The proteid needs of the body are very 
limited — about one-fourth of what people 
used to think necessary. "We can omit 
meat and fish and eggs and milk from the 
diet and live in the best of health. I am 
referring to adults. 

Milk is not a drink. It is a hearty f ood. 
One glass of milk contains as much nour- 
ishment as two eggs. Cheese is also a con- 
centrated protein. This is a good rule to 
follow : 

Eat but one hind of concentrated pro- 
tein at a meal. 

(9) "Concentrated proteins do not com- 
bine well with each other." 

Chemically there is nothing wrong about 
such combining, but as explained in note 
8, eating two or more of these foods in 
the same meal leads to disease, because the 
body is then oversupplied with protein, 
[210] 



CORRECT FOOD COMBINING 

which clogs up the system. Pardon the 
repetition : 

Make it a rule to eat hut one hind of con- 
centrated protein at a meal. 

(10) "Fats combine well with any other 
food." 

Pure fats and oils are the heartiest 
foods we have. Pure lard is exactly equal 
to pure olive oil in fuel and energy value. 
It makes no difference, so far as fuel value 
is concerned, whether the fat is of vege- 
table or animal origin. 

Fats can be used as dressing for any 
other food, but greasy cooking is an abom- 
ination. Frying partly spoils the food, 
and makes digestion difficult. 

Fats supplement the sugars and the 
starches. There is a natural craving for 
fat with meat, fish and starch, and this 
craving can be satisfied. 

Eefined sugar and fat make too concen- 
trated mixture for ordinary use. 

(11) Pipe peas, ripe beans and lentils 
are in a class by themselves. They are rich 

[211] 



EATING FOR HEALTH 

in both starch and protein, and some of 
them (soy beans, for instance) contain 
much fat. They are so hearty, so high in 
fuel value, that they should be taken only 
in the simplest of combinations, such as: 

1. Baked beans, lettuce and celery. 

2. Baked or boiled beans, spinach, let- 

tuce. 

3. Cooked beans, beet greens, cabbage 

slaw. 

4. Eipe lentils, peas or lima beans may 

be substituted for the beans in meals 
1, 2 and 3. 

It is a mistake to take beans, bread, po- 
tatoes, a piece of pie or a dish of pudding, 
and a cup of coffee in one meal. The ripe 
lentils are not hard to digest if they 
are properly cooked, well masticated and 
rightly eaten. The same is true of beans, 
peas and lima beans. 

(12) "Concentrated starches (mentioned 
by name) combine well with fats and 
cooked succulent vegetables." 
[212] 



CORRECT FOOD COMBINING 

The concentrated starches have a tend- 
ency to make the body acid, and the suc- 
culent vegetables help to counteract this 
tendency, which is helpful to health. (Ke- 
read notes 1 and 2.) 

(13) "Concentrated starches combine 
well with fats and raw green salad vege- 
tables.' > 

Reread note 2. Green salad vegetables 
do not include the tomato, which is acid. 
For reason see note 18. The leafy salad 
vegetables are the best ones to eat with 
starchy foods. 

(14) "Concentrated starches combine 
well with milk or cottage cheese.' ' 

The reason for this statement is that it 
works well in practice, furnishing a 
rounded ration. 

(15) "Concentrated starches combine 
well with nuts." 

This does not accord with what was said 
under meat combining. But a combination 
of nut meats and whole wheat bread, or 
[213] 



EATING FOR HEALTH 

nut meats and any other cereal, digests 
well and makes a good meal, provided the 
mastication is thorough and the quantity 
eaten moderate. The only danger is in 
overeating and failing to masticate. The 
combining should be simple. 

(16) "Concentrated starches combine 
well with eggs, with or without succu- 
lent vegetables. ' ' Substitute "eggs" for 
" nuts' ' in note 15, and it applies to note 16. 

But it is not a good plan to eat meat and 
fish with concentrated starches — at least 
not frequently. 

(17) "Concentrated starches combine 
well with natural sugars in moderation. ' 9 

The natural sugars are such foods as 
honey, figs, dates, raisins and thoroughly 
ripe bananas. There are sugars in many 
other foods, but not in such great abun- 
dance. The tendency of both sugars and 
starches is to ferment in the digestive 
tract. "When sugars and starches are taken 
together, they should be eaten in modera- 
tion, and they require thorough mastica- 
[214] 



CORRECT FOOD COMBINING 

tion. If improperly eaten there will prob- 
ably be great gas production. Overeating 
of sugar and starch in the same meal al- 
ways produces indigestion. 

Here are some correct meals, simple but 
nourishing, to illustrate the starch com- 
bining : 

1. Bread and butter. 

2. Toast, butter, milk. 

3. Corn bread, butter, cottage cheese. 

4. Potatoes, butter or oil, cooked spin- 

ach and cabbage. 

5. Potatoes, eggs, carrots and onions. 

6. Whole wheat toast, butter, pecans. 

7. Eye bread, butter, raisins. 

(18) "Concentrated starches do not com- 
bine well with acid (sour) fruits." 

This is both true and untrue. Those who 
have good health and fair digestion, mas- 
ticate well and are moderate, may combine 
acid fruit and starch without any evil con- 
sequences. Those who easily fill up with 
gas should not combine this way. 
[215] 



EATING FOR HEALTH 

When the digestion is weak combining 
sour foods with starchy foods has a tend- 
ency to cause fermentation in the digestive 
tract. It is worthy of explanation : 

Starches begin to digest in the mouth, 
but the mouth has to be alkaline, or at 
least neutral in reaction, to allow starch 
digestion. When acid fruit is eaten with 
the starch the mouth becomes acid, and 
starch digestion can not take place. Be- 
cause this first step in digestion is not 
carried out, fermentation takes place 
rather easily in the digestive tract. 

If starchy food and acid food are eaten 
in the same meal, the starchy food should 
be eaten first, and thoroughly masticated. 

(19) "Milk combines well with any other 
food, except meat, fish, eggs, nuts and 
cheese." 

Eeread note 8. 

(20) "Cooked succulent vegetables com- 
bine well with any other food. ' ' 

The idea that succulent vegetables and 
[216] 



/ 



CORRECT FOOD COMBINING 

acid fruits make a poor combination is as 
erroneous as it is prevalent. They com- 
bine all right. Fruit and vegetable salads 
are good both from the health and the taste 
standpoint. Of course, they have to be 
well masticated. 

(21) "The sweet fruits combine well 
with any other food." 

Eeread note 17, bearing in mind that no 
matter what food sweet fruits are com- 
bined with, they go into decomposition 
(fermentation) easily when taken in ex- 
cess. The sweet fruits are hearty, nour- 
ishing foods. 

(22) "Sugars, especially the natural su- 
gars, combine well with any other food. ' ' 

Eeread notes 17 and 21. 

Eefined sugar is not a balanced food. 
Because it is entirely wanting in salts it 
is a poor food for children. Those who eat 
much refined sugar should eat freely of 
fresh fruits and fresh vegetables, some of 
them raw. 

[217] 



EATING FOR HEALTH 

A reminder: This is an important topic 
and can not be mastered in one reading. 
Those who decide to learn a subject not 
only have to read, bnt reread. 

,Food combining may seem mysterious, 
but it is rather easy. The most important 
parts are: 

1 — Eat simple meals. 
2 — Be moderate in eating. 



[218] 



CONTENTS OP BOOK THREE 

CHAPTEB PAG* 

16. Eating to Eeduce Weight . . . .219 

17. Eating to Gain Weight .... 235 

18. Eating in Pregnancy and During the 

Nursing Period 248 

19. Feeding the Baby 263 

20. Feeding the Children 280 

21. Eating after Passing Middle Age . . 303 



EATING FOR HEALTH 
AND EFFICIENCY 

CHAPTER 16 

EATING TO EEDUCE WEIGHT 

Before taking up the important subject 
of growing thin, or losing weight, let us 
consider the subject of overweight, or 
obesity. In plain English obesity means 
fatness. 

It used to be believed that corpulency 
was a sign of health. Many had the ambi- 
tion to acquire "a belly that would shake 
like jelly.' ' But alas, gone is the belief 
in the benefits of fat. We now know that 
it is a nuisance, a disgrace and a danger 
to carry about huge deposits of fat. 

Fat may be well distributed all over the 
body, or it may occur mostly in certain re- 
gions, such as the abdomen and the hips, 
[219] 



EATING FOR HEALTH 

when it is a source of deformity ; or it may 
occur in tumor form (lipoma). 

Women have more superficial fat than 
men, hence they have more graceful curves 
and better rounded limbs. The normal 
amount of fat serves as padding, giving 
the body a pleasing contour and some of 
the organs a nice cushion upon which to 
rest. It also serves to regulate the body 
temperature, by preventing excessively 
rapid radiation of heat or penetration of 
cold. It also serves as a storehouse from 
which the body draws fuel in times of 
emergency. During fasts — voluntary or 
otherwise — the fat is eaten up before the 
more important tissues of the body are af- 
fected. The fat is burned, being turned 
into heat, carbonic acid gas and water. 

In childhood plumpness, and even fat- 
ness, if the fat is well distributed, does not 
necessarily mean disease. Plumpness at 
this season of life generally means good 
vitality. Many children whose nutrition 
is good will carry excess weight without 
physical derangement. But if the fatness 
[220] 



EATING TO REDUCE WEIGHT 

persists beyond the time of full growth 
and development, it is a bad symptom. 
Even in youth the fat individuals are 
more prone to have enlarged tonsils, lumpy 
glands, adenoids and catarrh than those 
who are lighter in weight. 

A fat adult is always degenerating or 
sick. 

After passing middle age fatness and 
disease are synonymous. Obesity and 
health do not travel together. Fat indi- 
viduals die more easily and more quickly 
than the slender ones. Those who allow 
themselves to remain fat reduce their vi- 
tality and advertise their sensuality. 

Fat people do not know what real health 
is, unless they have good memories. They 
die from pneumonia, apoplexy and arte- 
riosclerosis with the greatest ease. 

The general idea is that as people grow 
older they ought to grow stouter. The 
average individual should not increase in 
weight after reaching thirty. It is true 
that there is a tendency toward fat de- 
posits as the years roll on — in many peo- 
[221] 



EATING FOR HEALTH 

pie. But this is not a natural tendency — 
it is a measure of inactivity (laziness) and 
overeating (gluttony). 

When children are growing rapidly they 
can consume vast quantities of food with 
impunity. Boys are almost like open- 
topped, bottomless pits. Where all the 
food they consume goes is a mystery. But 
boys are active, and every cell in their bod- 
ies is active. There is much building up, 
much tearing down and growth. As the 
years pass, the body becomes more stable 
and is unable to use so much food, for the 
cells can not receive so much nourishment, 
and the body is not attuned to rid itself 
of so much waste. 

This means that weight for weight, the 
food intake must be reduced, if health is to 
remain. Those who persist in eating as 
they did during their growing years will 
either grow fat or else they will develop 
some form of hardening or some kind of 
disease with deposits or they will -get a 
catarrhal trouble and the digestion will 
become deranged. Many grow thin be- 
[222] * 



\ 



EATING TO REDUCE WEIGHT 

cause they eat so much that they ruin their 
digestion and assimilation. Then they be- 
come thin and sour, no matter how much 
they eat. Under these circumstances, the 
more they eat the thinner they get. A sour 
(acid) body produces a sour disposition. 

Fat people are not angels, but they are 
often too lazy to be cussed. The easiest 
way is to let things slip and slide, and 
they do. 

It is no longer stylish to be fat, and it 
is decidedly unwise and unsafe. One trou- 
ble -with fat people is that they not only 
become physically indolent, but they often 
become mentally lazy. If you think a min- 
ute you can remember individuals, from 
laborers up to presidents, who have failed 
because of fat. Politics aside, it is unwise 
to vote for a fat man because he is liable 
to drop dead any minute, and besides he 
often lacks the energy to put his good reso- 
lutions into practice. 

It is unwise to take medicines to reduce. 
They are frequently injurious. Besides, 
such reduction is seldom permanent. 
[223] 



EATING FOB HEALTH 

What is the use of losing a few pounds and 
then regaining them? 

The only safe, sure and sane way to re- 
duce is to learn to live properly and prac- 
tice it. Diet is the most important part 
of reduction. By living properly for a 
while, eating sparingly of fattening foods, 
one can lose. By living right thereafter, 
the weight will remain normal. 

Fasting is the quickest way to reduce, 
but it is not necessary to fast. Those who 
wish to make a quick job of it can fast. 

You need not take my word for the dis- 
advantages of being fat. Look up the in- 
surance statistics if you are skeptical. 
Then if you are fat and care to linger long 
on the earth's surface, you will reduce. 

There is no fixed standard of weights 
that will apply to all. The weights given 
in the past as ideal were too high. I shall 
copy a part of the tables compiled from 
insurance statistics by Symonds. This is 
for the ages ranging from 29 to 34 years. 

Those who wish to remain in fine trim 
should not allow themselves to get any 
[224] 



EATING TO REDUCE WEIGHT 

heavier, because the weights given here 
are too high for the best health, 

TABLE OF WEIGHTS, AGES 29 TO 34 

Ft. In. Women. Men. 



11 


117 pounds 







119 


128 pounds 


1 


121 


129 


2 


123 


131 


3 


127 


134 


4 


130 


138 


5 


135 


141 


6 


137 


145 


7 


143 


150 


8 


147 


154 


9 


151 


159 


10 


155 


164 


11 




169 







175 


1 




181 


2 




188 



6 



There are many ways to reduce safely 
and surely. One ingredient of all methods 
is to stick until the results show. The 
[225] 



EATING FOR HEALTH 

hardest part about reducing is to make up 
one's mind fully to do it. 

Some start to reduce in a stupid way. 
They work and exercise and perspire — to 
lose weight. Then they overeat to satisfy 
the abnormal appetite they have worked 
up — and gain weight. Activity is neces- 
sary for health, but it is just as stupid to 
be overactive as it is to be lazy. One can 
reduce weight and be ordinarily active. It 
is easier to control the weight by diet than 
in any other way. 

Several plans will be giveu here, begin- 
ning with the severest and working up to 
the easiest. 

PLAN ONE 

Go on a fast and drink what water the 
system demands. 

This is the quickest way to reduce. 

PLAN TWO 

Eat juicy fruits or melons two or three 
times a day, and nothing else. Drink in 
moderation. 

[226] 



EATING TO REDUCE WEIGHT 

This is a good way to cleanse the system 
and lose weight at a satisfactory rate. 



PLAN THREE 

Eat nothing but succulent vegetables 
and juicy fruits. Drink in moderation. 

This cleanses the system and reduces 
weight at a fair rate. 

PLAN FOUR 

Go on a milk or buttermilk diet, but use 
judgment in eating milk. You will be told 
by " experts' ' to drink milk by the gallon. 
Don't do it. Always be moderate. If for 
no other reason than preserving one's self- 
respect, one should avoid gluttony. Gorg- 
ing on milk or anything else is a disgust- 
ing habit. Milk is a nourishing food and 
should be treated so. 

Six glasses of milk or buttermilk per 
day are sufficient for those who wish to 
reduce on the milk diet. Sip the milk 
slowly and enjoy it. 

[227] 



EATING FOE HEALTH 

Clabbered milk is as good as sweet milk 
or buttermilk. 

Those who live on a milk diet sometimes 
have to give artificial aid to the bowels. 
Of course, one can overeat of milk until 
diarrhea results, or until jaundice makes 
its appearance, but what is the use of pun- 
ishing one's self in this way? 

PLAN FIVE 

One meal a day of juicy fruits. 
One meal a day of sweet milk, clabbered 
milk or buttermilk. 

One meal a day of succulent vegetables. 

plan six 

Here we shall outline a plan for a mixed 
diet, which will cause loss of weight, but 
which is not severe. The plans given are 
effective, but many would object to such a 
rigid diet. 

Starch, fat and sugar maintain the 
weight, but it is not necessary to omit them 
[228] 



EATING TO REDUCE WEIGHT 

entirely. Those who are anxious to lose 
should eat very little sugar and fat, and 
starch but once a day. Protein in mod- 
eration will not hinder loss of weight. 

Adhering to a mixed diet like the follow- 
ing will cause loss of weight : 



[229] 



EATING FOB HEALTH 



1 

Baked apple. 
Glass of milk. 

2 

Two slices of toast of ordinary size. 
Glass of buttermilk. 

3 

Two eggs. 

Cooked carrots and cabbage. 

Dish of gelatin. 



[230] 



EATING TO REDUCE WEIGHT 



1 

Watermelon or cantaloupe. 



Medium sized baked potato with half por- 
tion butter. 
Spinach. 
Lettuce. 

3 

Lamb chops. 

Cooked chard or other greens. 

Young peas. 

Sliced tomatoes. 



[231] 



EATING FOR HEALTH 



1 

Grapefruit or orange. 



Corn on the cob with small amount of 

butter. 
Cooked turnips. 
Cup of custard. 

3 

Macaroni and cheese. 
Beet greens or other kind of greens. 
Okra or other succulent vegetable cooked. 
Celery or a dish of chopped cabbage. 



[232] 



EATING TO REDUCE WEIGHT 



1 

Biscuits, not more than four thin ones. 
Glass of milk. 

2 
Vegetable soup. 
String beans. 
Dish of ice cream or fruit gelatin. 

3 

Pecan nut meats. 
Corn on the cob. 

Carrots or other cooked succulent vege- 
table. 
A salad of either fruits or vegetables. 



[233] 



EATING FOE HEALTH 

This plan ought to appeal to those who 
wish to reduce gradually. It is a good way 
to do it. 

One thing that you ought to know is that 
potatoes are not as fattening as the same 
amount of toast. But avoid eating much 
starch of any kind while reducing. Omit 
as much sugar and fat as possible from the 
diet. 

While reducing drink no more fluid than 
the body calls for. That is, do not force 
yourself to drink. Drink one glass of wa- 
ter upon arising in the morning, and after 
that be guided by the demands of the body 
for fluid. 

When the mind is made up to do it, it is 
easy to reduce. 

For correct food preparation see Chap- 
ters 8, 9 and 10. 

For food lists, such as succulent vege- 
tables and juicy fruits, see Chapter 2. 

For information about Fasting read 
"Maintaining Health." 



[234] 



CHAPTEE 17 

EATING TO GAIN WEIGHT 

This has reference to people who are 
very thin, people who consider themselves 
under weight. Some are distressed be- 
cause they are too light. Thinness is noth- 
ing to worry about, unless it is a part of 
disease. 

There are many who can not get well 
fleshed, no matter what they do. It is their 
nature to be thin. The thinner they are, 
as a rule, the more anxious they are to 
grow fat. To gain weight with them some- 
times takes the form of an obsession. So 
they eat at meals and between meals until 
they ruin their digestive organs. 

And then they grow thinner, in spite of 
excessive eating. 

Please pay particular attention to the 
[235] 



EATING FOE HEALTH 

rest of this paragraph: Those who are 
naturally thin ought not attempt to grow 
heavy, for it nearly always injures the 
body to try to gain weight in this way, 
that is, to force weight to come. Thinness 
is not an indication of disease or physical 
disorder when a person is feeling well. 

Thin individuals have the best chance to 
live to old age in health and comfort. Fat 
individuals are carrying so much excess 
baggage that it wears them out. Fat 
crowds the vital organs and other tissues. 
It often causes degeneration of a certain 
organ or part of an organ through pres- 
sure. It always oppresses heart action so 
that the obese individual is out of breath 
if he runs a few feet, climbs a hill or rap- 
idly mounts the stairs. 

Those who are thin rarely appreciate 
their blessed state. 

By all means, quit worrying about being 
thin, if you feel well. 

If you are thin and ill, that is a differ- 
ent proposition. Then find out what you 
[236] 



EATING TO GAIN WEIGHT 

are doing that is disagreeing with you, and 
correct the fault or faults. 

There is no one way of gaining weight. 
It requires good, common sense. Some- 
times thin people have to get even thinner 
before they can begin to put on flesh. One 
might think that the way to grow fat is to 
eat and drink more. But it does not al- 
ways work. Sometimes an addition to the 
food intake results in shrinking weight. 
Sometimes eating less causes addition to 
the weight. So it is not as simple as one 
might think. 

To get the benefit of the knowledge in 
this Chapter, it is necessary to read care- 
fully, and then reread. 

Suggestions for those who are thin and 
overeat, yet do not gain: Stop the over- 
eating. Quit lunching. Quit taking eggs 
and milk and olive oil between meals. Eat 
three meals a day and no more. 

When this suggestion is carried out, the 
chances are that a few additional precious 
pounds will take flight, but that is all right, 
[237] 



EATING FOR HEALTH 

for the loss is only temporary. This loss 
consists of the poisons and waste that have 
accumulated through overeating to gain 
weight. It is good riddance. 

Now is the time for the individual to 
worry. He (but it is more generally she) 
was too light before, and now he grows 
lighter. But think a minute before indulg- 
ing in worry, for worrying reduces the 
weight still more. By living correctly the 
loss of weight is arrested when it ought to 
be, but no sooner. Then the individual 
will probably remain at a stationary weight 
for a while, after which he begins to gain 
weight, if he eats right and otherwise gives 
himself good care. 

The reason many who overeat do not 
gain weight is because they eat so much 
that they can not digest and assimilate the 
food properly. 

For those who have indigestion and are 

thin, growing thinner: These individuals 

invariably partake of food beyond their 

digestive capacity, that is, they overcrowd 

[238] 



EATING TO GAIN WEIGHT 

their digestive organs. The result is the 
same as in overcrowding a boiler, or a 
furnace or a threshing machine separator 
— disturbance and disorder. The more 
these individuals overeat the thinner they 
grow. 

Overeating is not their only fault. A 
few of the common mistakes are: Eating 
between meals ; rapid eating, which means 
undermastication ; eating too much milk, 
eggs and fats; worrying and fretting and 
being cranky; making complex food mix- 
tures; poor cooking and injudicious selec- 
tion of nourishment. Many other faults 
may be present, such as the abuse of cof- 
fee, tobacco and tea, arid one does not need 
to take much before it becomes abuse. 

The chief trouble is almost invariably 
dietetic. The first step is to stop the in- 
digestion, which can be done in a reason- 
able time in the average case. To accom- 
plish this use the following method : Select 
plain fresh foods ; prepare them as recom- 
mended in Chapters 8, 9 and 10 ; masticate 
thoroughly; eat a very limited number of 
[239] 



EATING FOR HEALTH 

dishes at a meal, say from one to three; 
eat so moderately that the digestive fluids 
can take care of the entire meal ; cheer up 
and assume a calmer attitude of mind, al- 
lowing the world to revolve and rotate 
without your active supervision. 

Don't notice all of the thousand and one 
unimportant trifles that have put your 
nerves on edge in the past. 

Bemember: No matter how much you 
eat, if you do not digest it, it is not going 
to clothe your bones. Food that is not 
digested is not only useless, but it is harm- 
ful. It is much better to eat a little and 
digest it well than to eat much and turn 
the stomach and the bowels into a recepta- 
cle for a foul, putrefying mass that will 
poison the body. 

By eating within digestive capacity the 
digestive powers are strengthened, and in 
time the digestive organs will be able to 
handle all the food necessary to keep the 
body in physical balance. By overeating 
one weakens the digestive organs, and in 
[240] 



EATING TO GAIN WEIGHT 

time some form of serious disease, maybe 
incurable, will be rooted in the system. 

Combine the foods according to direc- 
tions in Chapters 4, 7, 11 and 12, and eat 
moderately, masticating all foods well. 

Suggestions for those who are in an acid 
state and very thin: In addition to being 
in an acid state and thin, these individuals 
are nervous. They are sour both physi- 
cally and mentally, and it is written on 
their faces. They can take all the strych- 
nine, iron, quinine and beef tonic they can 
swallow, yes, they can bathe in the disgust- 
ing stuff; and it will do them no good. 
Most of these thin, nervous people live too 
exclusively on the concentrated staple 
foods. Among the women of this class 
there is a great liking for tea and toast, 
or some other form of breadstuff. 

They need less of the staples and more 
of the fresh foods. Instead of taking iron 
from a bottle they should get it from spin- 
ach and cabbage and lettuce and other veg- 
etables, as well as from the fruits. Thin 
[241] 



EATING FOB HEALTH 

people ought to eat sparingly of the acid 
fruits, for these foods have a tendency to 
make them thinner and more nervous. 

As before mentioned, those who are thin 
and well ought to let nature's handiwork 
alone. If they try to force themselves to 
take on weight, they may succeed tempo- 
rarily, and then they will probably become 
thinner than ever, and ill besides. 

All fat individuals can become thin, but 
many thin persons can not grow fat and 
stay that way. 

If I have been able to convey the knowl- 
edge that all members of the human race 
can not be fattened up like sheep, cattle and 
hogs, this Chapter has served its purpose 
and has been worth while. Since we have 
mentioned the domestic animals, let us see 
what happens to many of them during the 
fattening process. 

Apoplexy is supposed to be a trouble of 
advanced years, yet many lambs die x>f it 
while being fattened. Breeders of fancy 
stock make some of their exhibition cattle 
exceedingly fat so that they will make a 
[242] 



EATING TO GAIN WEIGHT 

fine showing in the ring. They are often 
rewarded by finding a valuable animal 
dead in the stall of fatty degeneration. 
Fattened hogs have lost so much of their 
vitality and resistance — they are sick — ■ 
that many of them die in the cars while 
being shipped to market. 

I know that from a literary point of 
view, it is bad taste to compare the domes- 
tic animals with human beings. 

But their bodies are governed by the 
same laws that govern our bodies. Fat- 
ness is disease in man and beast. 

So if you are thin and feeling well, be 
thankful. 

There is no special diet for thin people. 
Some can not gain weight, for it is against 
their nature to do so. Others will gain 
weight if they give themselves correct care. 
Those who are sick and too thin need the 
services of a physician who knows his 
business. If the physician begins to pre- 
scribe tonics and to recommend extra 
meals, with milk, eggs and oil in between, 
[243] 



EATING FOE HEALTH 

he does not know his business and will do 
more harm than good. 

What is needed is fresh air, sunshine 
without and within, rest and exercise in 
correct proportions, simple foods properly 
prepared and the application of common 
sense. 

Those who are thin and acid should eat 
freely of the succulent vegetables and the 
raw salad vegetables. Otherwise their 
menus may be as suggested in Chapters 
4, 7, 11 and 12, according to season and 
occupation. 

For list of the vegetables see Chapter 2. 

CHEONIC CATAERH 

Catarrh is a trouble that is as widely 
spread as civilization. Pick up the papers 
of any foreign country and you will find 
so-called catarrh cures advertised. 

Unfortunately, there is not a medicine in 
the whole wide world that cures this con- 
dition. 

Strictly speaking, catarrh is not a dis- 
[244] 



EATING TO GAIN WEIGHT 

ease of the mucous membranes. It mani- 
fests in the mucous membranes, but the 
condition is based on impure blood. Clean 
blood and catarrh never go together. The 
impure blood is generally based on di- 
gestive disturbances. 

When the blood becomes so full of im- 
purities that the skin, lungs, kidneys and 
the bowels are unable to rid the body of 
waste, an attempt is made to throw the 
poisons out through other channels. Some- 
times the skin is so overworked that skin 
disease results. Nearly all skin diseases 
are reflections of blood impurities. (Some 
occupational skin diseases are exceptions.) 

But more often the excess of waste tries 
to leave by way of the sensitive mucous 
membrane. The result is irritation and in- 
flammation of the mucous membrane. The 
mucus is poured out to allay this irrita- 
tion. If the improper living that causes 
the impure blood is continued, the catarrh 
will become chronic, as shown by an ex- 
cessive discharge of mucus week after 
week. 

[245] 



EATING FOE HEALTH 

It is notorious that medication will not 
cure chronic catarrh. Specialists treat and 
treat and treat and treat some more. The 
patients part with their money and keep 
their catarrh. 

No local treatment is needed. 

If there are hard accumulations in the 
nose and adjacent cavities, spraying the 
nose with an oily solution is all right. But 
this is not curing. It is simply a method 
of softening up the hardened discharges, 
cleaning the nose and making the patient 
feel comfortable. It is all right to use 
soothing alkaline solutions, but to call them 
curative is misleading. They bring ease 
and comfort, but they do not cure. 

Catarrh is curable, but the patient needs 
education, not local treatment. 

"What is needed is to get the blood and 
the intestinal tract clean, after which the 
catarrh will vanish into the thin upper air, 
never to return so long as the living is 
correct. If you have catarrh you will be 
surprised how soon you will begin to im- 
prove if you do as follows : 
[246] 



EATING TO GAIN WEIGHT 

First — According to season and work, be 
gnided by directions in Chapters 4, 7, 
11 and 12. 

Second — Study and observe the direc- 
tions given in Chapters 24 and 25. 

Third — Live hygienically. To learn how, 
read' 'Curing Catarrh, Coughs and Colds." 

Eight living, physical and mental, is the 
cure for all diseases that have not reached 
the incurable stage. 

Plenty of fresh fruits and vegetables are 
great aids in putting catarrh to rout, and 
a correct diet is the best remedy of all. 
It is the only sure catarrh cure. 

Those having catarrh should eat spar- 
ingly of milk, cream and cheese. Omitting 
these foods for a short time is a good plan 
in cases of bad catarrh, though not neces- 
sary. Overeating of them is decidedly bad. 
Butter and other fats are not objectionable. 

This is not a complete treatise on ca- 
tarrh — far from it — but it shows how 
kindly nature treats those who are good to 
themselves. 

[247] 



CHAPTER 18 

EATING IN PREGNANCY AND DURING THE 
NURSING PERIOD 

Some of the beliefs that have been 
handed down to us are so erroneous that 
it is necessary to comment on them, for 
putting them into practice causes much 
suffering and disease. 

Error number one is the belief that a 
pregnant woman has to eat for two. In a 
sense this is correct, but the usual inter- 
pretation, that she has to double her food 
intake, is wrong. Overeating is as bad 
during pregnancy as during any other 
period, and in some respects it is worse. 

During the first four or five months of 

pregnancy there is no need for increasing 

the food intake, because the nourishment 

needed for the child amounts to very little. 

[248] 



EATING DURING PREGNANCY 

During the last half of pregnancy a slight 
increase in the food intake is necessary, 
but it is so small that the amount eaten 
needs be only a trifle greater than before. 
It is not necessary to increase the food in- 
take consciously. The appetite will call 
for a little more food, and naturally the 
woman will increase the amount eaten 
without giving the matter special thought. 

But the belief that a pregnant woman 
must gorge, eating big meals, and eating 
between meals, is a very bad mistake. 
During this period, as at all other times, 
it is wrong to eat more than honest hunger 
demands. Overeating fills the mother full 
of waste and poisons, causing disease and 
suffering. Mothers who want good babies 
have to be good themselves, that is, exer- 
cise some self-control. 

During the first part of pregnancy, the 
so-called morning sickness and other 
symptoms are common. A healthy woman 
who takes good care of herself will have 
very few of these symptoms, and they will 
be light. She may feel a little queer at 
[249] 



EATING FOE HEALTH 

times, but she will not be really ill. Even 
delicate women can go through this period 
without suffering. They will have a few 
symptoms that amount to no more than 
temporary inconvenience, if they give 
themselves the right care. During the last 
few months there may be a few pressure 
symptoms, and the back may be tired at 
times, due to the extra weight. 

The principal thing is to be careful about 
the eating. To those who believe in the 
dictum of eating twice as much as usual 
during this period, it may be surprising 
to learn that the most important part now, 
as at all times, is moderation in eating — 
and other things. 

The food should be of good quality. The 
mothers who live on highly refined foods, 
deprived of salts (such as white sugar, 
white flour products, and polished rice, 
and potatoes that are peeled and boiled), 
are liable to suffer from softening of bones 
and teeth. The developing child needs 
plenty of natural salts, and if these salts 
are not taken in with the mother's food, 
[250] 



EATING DURING PREGNANCY 

the mother's own body will be robbed of 
the salts to supply the child. This is well 
shown in some cases of bone softening 
(osteomalacia), where the mother's bones 
become soft, and often deformed, because 
the lime is taken to build up the child. 
This will not occur if the feeding is correct. 

Another belief is that women must suf- 
fer much during childbirth. The average 
woman needs have but little inconvenience, 
if she will live properly during the period 
of pregnancy. This is no theory, for it 
has been proved over and over again, even 
in small, delicate women. Pregnancy and 
childbirth are normal, natural functions, 
for which a woman's body is adapted, 
and the rule is that they cause only a lit- 
tle inconvenience where the mother gives 
herself good care. 

A large part of the suffering is due to 
fears instilled by other women. Many 
women are so inconsiderate and ignorant 
that they gather up all the harrowing de- 
tails they can, telling of some mother who 
has suffered much; perhaps being badly 
[251] 



EATING FOR HEALTH 

torn or losing her life at childbirth. Some 
females delight to get a young woman in 
her first pregnancy and ponr such tales of 
misery and woe into her ears. There is 
no punishment grave enough for the crime, 
so they are not punished. The young 
woman, lacking experience, begins to look 
for suffering and discomfort, and she wor- 
ries, fearing disease during pregnancy and 
worse than that during confinement. 

She finds what she is looking for, be- 
cause the imagination enlarges upon the 
various unimportant symptoms that may 
be present. If we could close the mouths 
of irresponsible gossips we would decrease 
the ills of the world. 

So it is with the pains of confinement. 
Many suffer more in anticipation than in 
reality. True, those who live wrong often 
suffer much, but the suffering is aug- 
mented by the anticipation of pain. Those 
who live as they should, being moderate, 
taking gentle exercise, and keeping cheer- 
ful, can look forward calmly to confine- 
ment, for it will be uneventful. 
[252] 



EATING DURING PREGNANCY 

Those who make the mistake of over- 
eating will have large babies, maybe large 
enough to cause them great suffering, and 
even extensive tears. Those who are mod- 
erate will have smaller babies, born with- 
out serious trouble. We hear much boast- 
ing about large babies, weighing ten pounds 
or more. They are nothing to be proud of, 
for they are overly large, being proof that 
the mother overindulged in food. A seven 
pound baby is plenty large, and a five 
pound baby has as good a chance of grow- 
ing into a strong and healthy adult as a 
ten pound one. 

Physical moderation and mental tran- 
quillity will make pregnancy and childbirth 
easy, and give children the best possible, 
start in life. 

What is the best way to feed? The eat- 
ing does not materially differ from the or- 
dinary. There should be plenty of fresh 
vegetables and some fresh fruit in the 
menu. Buttermilk is a good food. But 
stimulating foods and drinks should be 
avoided, which bars coffee, strong condi- 
[253] 



EATING FOR HEALTH 

ments and sharp sauces. Meat should be 
eaten in moderation. Eggs, nuts and milk 
may at all times be substituted for meat. 

Body and mind should be kept tranquil. 
Though work is good for the prospective 
mother, she should not be compelled to do 
such hard work as the family washing. 
However, the idea that a pregnant woman 
must treat herself like a bit of Dresden 
china is nonsense. Violent jarring and 
shaking are bad, but pleasant rides and 
jaunts are beneficial. 

Use good common sense, and be not mis- 
led by the prevailing superstitions. 



[254] 



EATING DURING PREGNANCY 

MENUS FOE PEEGNANT WOMEN 
1 

Baked apples or stewed prunes. (Eat 
slowly, masticate well and eat as much 
as you desire.) 

Glass of milk or buttermilk. 



Baked potato with butter. 
Cooked carrots or other succulent vege- 
table. 
Cabbage slaw. 

3 

Eggs, cooked any style except frying. 
String beans and spinach. 
Eipe olives. 

Vegetable salad, or fruit and vegetable 
salad. 



[255] 



EATING FOR HEALTH 



Oatmeal and a glass of milk. 
Eaisins. 



Vegetable soup. 

Slice or two of whole wheat toast. 

Green peas, and if desired parsnips. 



Fresh lean meat (or nnts). 

Beet greens or other kind of greens* 

Okra or cauliflower. 

Dish of ice cream or fruit gelatin. 



[256] 



EATING DURING PREGNANCY 

Please note that these sample menus are 
simple and the food plain, but very nour- 
ishing. There are no pies and puddings 
in them, for these should be eaten at long 
intervals, or not at all. The diet is non- 
stimulating, or rather it is not overstimu- 
lating. All foods have some stimulating 
qualities. 

It is wonderful what such feeding will 
do, both for the mother and the child. 



THE NURSING PERIOD 

When the child is born it begins to need 
more fuel. Though it is well covered and 
kept warm, its cells are active and that 
results in heat production, and heat pro- 
duction requires food. Besides, food is 
needed for repair and growth. 

The nursing mother needs more food 
than usual while manufacturing food for 
the baby. She will crave an additional 
amount, and she will eat it, without giv- 
ing the subject special thought. She will 
not want a greatly increased amount of 
[257] 



EATING FOB HEALTH 

food, and she should never eat anv more 
than she really craves. 

The food does not need to differ radi- 
cally from what she used to eat. It should 
remain simple and non- stimulating. If the 
mother eats so that she gets indigestion, 
the child will become ill. If she eats so 
much that her body becomes acid, the baby 
will be fussy, cross and nervous. It is 
indeed very important that the supply of 
milk be kept wholesome, and this can be 
accomplished by good maternal care. If 
through overwork, overexcitement or over- 
eating the mother becomes ill, the trouble 
will be reflected in the nursing child. 

If possible the mother should nurse the 
baby. If the milk is scanty she should give 
the child what she can and supplement it 
with a bottle feeding or two per day. This 
will be discussed in detail in Chapter 19. 

Because of the drain on the nursing 
mother, she should not be asked to "do ex- 
tra heavy work. Light work is beneficial, 
but it is not good for either mother or 
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EATING DURING PREGNANCY 

child to have the mother fagged and worn 
out. 

During the nursing period the mother 
should have plenty of fresh foods. Fruits 
and vegetables help to keep both mother 
and child healthy. One of the best foods 
at this time is buttermilk, but even butter- 
milk is to be taken in moderation. 

It is not necessary to eat soups unless 
they are relished. Nor are broths and 
gruels to be taken, unless they are en- 
joyed. The water that is needed for pro- 
ducing milk is furnished as readily by the 
water the mother drinks as by the liquids 
in soups and gruels. Those who are fond 
of soup, rightly cooked, may eat it daily. 
If gruels are eaten they should be well mas- 
ticated, for even if starchy foods are taken 
in soft form they need considerable mouth 
treatment to start the digestion right. 

The succulent vegetables, cooked and 

raw, are good milk producers. Hence 

cooked vegetables and raw vegetable salads 

should have a prominent place in the diet. 

[259] 



EATING FOR HEALTH 

MENUS FOE NUKSIETG MOTHEKS 
1 

Oatmeal well cooked and well masticated. 

A few figs or dates. 

A glass of milk or buttermilk. 

2 

Vegetable soup. 

Whole wheat toast or corn bread with 
butter. 

Cooked cabbage or other succulent vege- 
table. 

Small cup of custard if desired. 



Eggs, hard or soft boiled. 
Kale or other kind of greens. 
Carrots or other kind of succulent vege- 
table. 
Either vegetable or fruit salad. 



[260] 



EATING DURING PREGNANCY 



Graham muffins or whole wheat toast with 

butter. 
Glass of milk or buttermilk. 



Vegetable soup or celery soup. 
Baked potato with butter or peanut butter. 
String beans or other succulent vegetable. 
Dish of ice cream or gelatin, if desired. 



Pecan nut meats (or some kind of fresh 
meat). 

Asparagus or other succulent vegetable. 

Celery or lettuce or other green leafy vege- 
table raw. 

Baked apple or stewed prunes. 



[261] 



EATING FOR HEALTH 

See Chapters 8, 9 and 10 for correct food 
preparation. 

See Chapters 24 and 25 for information 
about when, how and how much to eat. 

See Chapter 35 for information regard- 
ing drinking. 

A reminder: Those who wish to live 
in comfort during pregnancy and raise 
healthy children can do so. Follow direc- 
tions and enjoy the good results. The next 
chapter will be devoted to baby feeding. 



[262] 



CHAPTER 19 



FEEDING THE BABY 



The contents of this Chapter apply to 
children from the time of birth until they 
are one year old. We shall begin with a 
general discussion, and then give definite 
information regarding the correct methods 
of feeding. 

The old ideas about baby feeding were 
so queer and so wrong, and they still have 
such a firm hold of the popular mind, that 
it is necessary to point out a few of the 
errors, and show what is right. 

It used to be the common belief that ba- 
bies should be fed every two hours, and 
even oftener. Many still believe that this 
is right. It is a mistake, for no normal 
infant will wake up to be fed that often, 
and a child should not have its sleep 
[263] 



EATING FOR HEALTH 

broken. Such frequent feeding results in 
digestive troubles — vomiting, curds in the 
stools and perhaps diarrhea, or it may be 
constipation. 

At birth the baby's stomach is very 
small, so many believe that it ought to be 
filled at frequent intervals. Acting upon 
this belief parents have fed millions of 
infants into disease and death. It takes 
a baby several hours to digest a meal and 
it is wrong to nurse it so frequently that 
it gets indigestion. In infancy digestive 
disturbances are serious. 

Americans used to be a prolific race, but 
now the average of births in a family is 
so small that we can not afford to waste 
life as freely as in ye good old times. By 
feeding the children properly we can keep 
nearly all of them alive. 

Almost all the babies born have the ca- 
pacity to live, if they are well cared for. 
There are some who are fated to die be- 
cause the vital spark is too weak, but they 
are not numerous. Blue babies and 'those 
who are hard to keep warm lack vitality, 
[264] 



FEEDING THE BABY 

and even with the best of care they are 
liable to die in infancy. But there is no 
good excuse for the prevailing large in- 
fant mortality. It is due to improper 
care. 

The infant feeding should be rational. 
Give the child a chance to digest one meal 
before the next one is taken. Infants can 't 
live in health on a two-hour feeding plan 
any more than you can. There should be 
an interval of four hours between feedings, 
and the child should have only water at 
night. 

Four feedings per day are enough for 
the newborn baby, and five feedings should 
be the limit. 

The mother's milk is the best infant 
food. Breast fed babies are healthier and 
have a better chance to live than those 
artificially fed. "Where records have been 
carefully kept it has been found that six 
or more bottle babies die to one breast fed 
baby, taking an equal number of each. 
Love is a very important factor in raising 
[265] 



EATING FOR HEALTH 

a child, and the infant draws no love from 
a bottle. 

If the mother has not enough milk, she 
should let the child have as much as pos- 
sible, and supplement it with the bottle. 
Suppose she has enough milk for but two 
feedings per day. Then she can give two 
breast feedings and two bottle feedings. 

The mother who is able to nurse the baby 
should by all means do so, at least for six 
or eight months. This prevents most of 
the ills of infancy. 

If artificial feeding is necessary, the best 
substitute for mother's milk is fresh, clean 
cow's milk that has not been subjected to 
heat. For the average infant, this milk 
has to be somewhat modified, by adding 
sugar and water. This we shall take up in 
the next few pages. 

There are many baby foods on the 
market. Some of them are good. Those 
that are made up with milk are the best. 
These foods generally contain grains 
whose starches have been largely changed 
into sugar. The baby foods that are not 
[266] 



FEEDING TEE BABY 

made up with milk are not to be recom- 
mended, because there is nothing as good 
for building a healthy infant body as milk. 

Some use condensed milk for baby food. 
It is heavily sugared, and though it is 
fairly easy to digest, it is an unbalanced 
food. It contains too much refined sugar 
and not one-half enough of the salts neces- 
sary for normal development of the body. 
These salts are largely destroyed, so far 
as utility is concerned, in the process of 
heating necessary for preserving the con- 
densed milk. Then too there is too little 
protein in proportion to the sugar in the 
condensed milk. Babies fed on condensed 
milk often grow fat, but they become sick 
very easily. Instead of building good bone 
and muscle they go largely to fat, and 
hence are delicate and fall easy victims to 
disease. 

All babies, whether breast fed or bottle 
fed, thrive better when they get a little 
fruit juice or fresh vegetable juice each 
day. 

Fruit and vegetable juices for infants: 
[267] 



EATING FOR HEALTH 

Take healthy ripe fruit or prime raw vege- 
tables, grind or mash, squeeze out the 
juice, and strain it through a fine strainer, 
muslin for instance. Make fresh daily and 
have all utensils clean. 

Fruit like oranges needs only be 
squeezed and the juice strained. 

Sweet oranges, blackberries, sweet ripe 
pineapples, lettuce, raw spinach, raw cab- 
bage and carrots are some of the fruits 
and vegetables from which one may make 
good fresh juices for the babies. 

After the child is two or three months 
old, cereal water may be used to dilute the 
milk, if the child is fed on cow's milk. 

Recipe for barley water: For each quart 
of barley water desired use one tablespoon- 
ful of barley. Wash the barley well, put 
into water, bring to a boil, and then let it 
simmer for two hours. When it is done 
there is to be a quart of liquid for each 
tablespoonful of barley used. Strain and 
use liquid according to directions * given 
later. (The adults may eat the cooked 
barley grains.) 

[268] 



FEEDING TEE BABY 

Some make barley water by boiling it 
(not simmering) twenty to thirty minutes. 

Oatmeal or washed whole wheat berries 
may be used instead of barley. 

During the first year of life the child 
should live almost exclusively on milk and 
water. During the early months the ba- 
by's digestive fluids are not able to break 
down starchy foods, hence no starches 
should be given. 

I do not mean to say that all babies who 
are not ideally fed will die, for you have 
doubtless seen what I have seen, babies six 
or seven months old given meat and fried 
potatoes and surviving the ordeal. Some 
babies are so strong that they can tolerate 
a great deal of abuse ? but others are killed 
by such treatment. This Chapter is writ- 
ten for those who desire to play safe. 

The average baby can be healthy at all 
times, and those who are properly raised 
will remain healthy. If you want a 
healthy, happy child, all you have to do 
is to give it a chance and nature will do 
the rest. 

[269] 



EATING FOR HEALTH 

From the very first the babies should 
have water several times per day, and if 
they wake up at night water should be 
offered once or twice. The water is to be 
at blood heat (100 degrees Fahrenheit) in 
the beginning, but as the child grows in 
age the water may be given cooler so that 
at the end of four or five months the child 
may have water at 70 or 80 degrees 
Fahrenheit. 

Many mothers believe that every time 
the baby cries it is hungry. This is a mis- 
take. Like adults, babies get thirsty 
oftener than they get hungry, and when 
they are thirsty they should have water, 
not milk. Milk is a food, not a drink. 

If the mother can nurse the child from 
nine to twelve months, that is very good. 
The weaning can be either abrupt or grad- 
ual, but if the child is delicate it should 
be a gradual weaning. First substitute 
one meal of cow's milk for a breast feed- 
ing; then in a week or two substitute an- 
other feeding of cow's milk and later give 
all cow's milk. Abrupt weaning some- 
[270] 



FEEDING THE BABY 

times upsets the child's digestive appa- 
ratus, which is hardly ever the case in 
gradual weaning, requiring from three to 
six weeks, or more, according to parental 
desires. 

If the mother becomes seriously ill, the 
child should be weaned, but the mother will 
not become ill if she takes good care of 
herself. 

The mother's milk deteriorates after 
several months of nursing, so it is a safe 
general rule to wean a child between the 
tenth and fourteenth month of life. It is 
not advisable to wean in extremely hot 
weather, for then the child's vitality is a 
little low, and the foods that have to be 
substituted spoil rather easily. 

How much are you to feed the baby? 
No exact answer can be given by any one 
until all babies are alike. I shall help you 
to solve the problem as we go along from 
infancy until the child arrives at school 
age. Different babies have different food 
requirements. 

Be sure that everything that goes into 
[271] 



EATING FOR HEALTH 

the baby's mouth is clean. Filth and dis- 
ease go together in infancy. 



BREAST FED BABIES 

As explained in Chapter 18, the nursing 
mothers must keep in good trim in order 
to keep the babies healthy. 

During the first twenty-four hours after 
birth it is best to give nothing but water. 
Give an ounce or two of water every three 
to five hours. 

After this let the child nurse four times 
a day, and certainly not to exceed five 
times a day. During the night give noth- 
ing but water, from the very beginning. 

Let the child have water in a clean bot- 
tle two or three times during the day, and 
once or twice during the night, if it 
awakes. 

Let the child nurse until it loses inter- 
est in the breast and then it is time to stop. 
It may require anywhere from 'ten to 
twenty minutes. 

Babies generally swallow some air. 
[272] 



FEEDING TEE BABY 

After they are through nursing, support 
them in an upright position and pat them 
gently on the back to relieve this. 

If they spit up a little milk immediately 
after nursing it does not matter, but if 
they vomit curdled milk several hours after 
nursing, or if curds appear in the stool, 
that shows that they have been fed more 
than they can digest. Cut down the feed- 
ing a little so that digestion can catch up 
with food supply. 

At an early age begin to give a little 
orange juice, or other ripe fruit juice, or 
raw vegetable juice. Follow the directions 
given under the head of Bottle Fed Babies. 

At the age of eight or nine months it is 
all right to give the child a piece of very 
stale bread or oven toast once a day, either 
before or after nursing time, and let him 
moisten it up with saliva and swallow a 
part of the moistened bread. The bread 
should be hard so the child will learn to 
masticate thoroughly. 

Milk, fresh fruit or vegetable juices, and 
[273] 



EATING FOR HEALTH 

a little bread furnish all the nourishment 
needed during the first year of life. 

After the age of nine or ten months the 
child may be weaned, as already described. 
If the child is real robust and healthy, sub- 
stitute whole cow's milk for the mother's 
milk. If the child is somewhat delicate, 
use three parts of cow's milk and one part 
of water. 

Give two to three table spoonfuls of fruit 
or vegetable juice once a day and whole 
wheat toast once a day when the child is 
weaned. 

For further information about feeding 
children see Chapter 20. 

BOTTLE FED BABIES 

Secure good milk from a healthy cow or 
from a herd of healthy cows, and use it 
while fresh. Avoid pasteurizing if possi- 
ble, for babies do not thrive as well on pas- 
teurized or boiled milk as on the fresh, un- 
spoiled milk. Keep the milk in a cold, clean 
place, in a clean receptacle. 
[274] 



FEEDING TEE BABY 

Get a set of nursing bottles, at least as 
many bottles as there are daily nursings. 
After each feeding, rinse the rubber nip- 
ple in cool water, wash well in soda water, 
and then to be sure that it will not get sour 
put into a solution of boracic acid, and 
keep it there until needed. Then rinse it 
in cold water before using. It is not as 
much trouble as one would think from 
reading directions. 

After a bottle has been used it should be 
rinsed well in cold water, then in soda 
water, then boiled in plain water and kept 
in a clean place. So far as babies are con- 
cerned, cleanliness comes first of all. 

There are many methods of artificial 
feeding, but we shall give only the method 
of using the natural cow's milk, modifying 
it to suit the child's needs. In the begin- 
ning the feeding has to be very moderate, 
for the child has to become accustomed to 
the food. Cow's milk is not the food na- 
ture made for the infant, and it often takes 
a while for the baby to adjust itself to 
such food. 

[275] 



EATING FOR HEALTH 

A bottle baby frequently makes only 
small gains in the beginning, but it is fool- 
ish to overfeed and produce indigestion. 

The first day give nothing but water — 
one to two ounces at intervals varying 
from three to five hours. 

For the next week prepare the food as 
follows : 

Take 3 ounces of milk, 6 ounces of wa- 
ter, and 2 teaspoonfuls of milk sugar. Mix, 
and divide in equal parts for four or five 
feedings, putting the milk directly into the 
nursing bottles. Keep bottles in cold place, 
and heat to 100 degrees Fahrenheit, in a 
warm water bath, immediately before 
feeding. 

The first day the child may not want 
quite all of the food, but when he is six or 
seven days old he may want a little more, 
so then it will be all right to take 4 ounces 
of milk, 8 ounces of water and almost 3 
teaspoonfuls of milk sugar, and divide into 
feedings as before. 

When the child is nine or ten days old 
give 5 ounces of milk, 10 ounces of water 
[276] 



FEEDING TEE BABY 

and 4 teaspoonfuls of milk sugar. (Four 
teaspoonfuls make one tablespoonful, level 
measure.) 

On the fifteenth day increase to 6 ounces 
of milk, 10 ounces of water and 2 table- 
spoonfuls of milk sugar. 

Now gradually increase the feeding so 
that the child will get the amounts in the 
table below at the ages indicated. The 
object of this kind of feeding is to get 
the child accustomed to more concentrated 
food each month. 

Amount of 
Child's Age Amount of Amount of Milk Sugar, 

in months. Milk, ounces. Water, ounces. tablespoonfuls 

1 7 to 8 12 2y 2 

2 10 to 11 15 3% 

3 15 to 16 16 4% 
6 22 to 24 10 to 12 4y 2 
8 26 to 28 8 to 9 4y 2 



9 28 to 30 7 to 8 4y s 



Gradually increase milk and decrease 
water until at the age of one year the child 
takes about one quart (32 ounces) of un- 
diluted milk daily. 

[277] 



EATING FOR HEALTH 

This table is simply to help you, to give 
you an idea what some children need. It 
is more food than some will want. Never 
force the children to take more food than 
they desire. When they lose interest in 
the bottle, take it away and offer no more 
food for four hours. What food is left 
in the bottle should be thrown away. 

If the bottle baby does not grow rapidly 
at first, it is all right, if the child is 
healthy. 

If you use vegetable juice, it may be put 
right into the milk. If you employ fruit 
juice, give it with the drinking water once 
a day, or else dilute it with about its own 
bulk of water and feed it with a spoon. 

Start to give fresh fruit or vegetable, 
juices early. At fifteen days give % tea- 
spoonful ; at one month almost 1 teaspoon- 
ful ; at three months about 2 teaspoonfuls ;. 
at six months 1 tablespoonful or a little 
more ; at eight months about 2 tablespoon- 
fuls and at ten months about 3 table- 
spoonfuls. 

Barley water may be used in place of 
[278] 



FEEDING THE BABY 

water to dilute the milk. When barley 
water is first employed, give part barley 
water and part water. Suppose the for- 
mula calls for 12 ounces of water, then one 
may begin with 4 ounces of barley water 
and 8 ounces of water and mix with the 
milk. Gradually increase the proportion 
of barley water until that is used entirely 
instead of plain water. Barley water may 
be given at the end of three months. 

At eight or nine months allow the child 
to suck on whole wheat oven toast or thor- 
oughly stale bread at one of the meals. 

At this time it is safe to feed a table- 
spoonful or two of the liquid from boiled 
prunes or soaked prunes. 

The subject of child feeding will be con- 
tinued in Chapter 20. 



[279] 



CHAPTEE 20 

FEEDING THE CHILDBED 

Most parents begin too early to feed 
their children all kinds of food that older 
people eat. The keynote to correct feed- 
ing of children is simplicity. Milk and 
whole wheat products contain all the ele- 
ments of nourishment that a child needs. 
The simpler the feeding the healthier the 
child. 

If the child is fed at the table, it will be 
necessary to teach it not to beg for all 
the foods that the adults eat. When the 
mother has to do the work in the house 
and take care of the children besides, she 
has a big job on her hands and there are 
difficulties in the way. The tendency is to 
do things so as to save present inconyen- 
ience, and as a result the child's health 
often suffers. 

[280] 



FEEDING TEE CHILDREN 

Children can be kept well ; or they can be 
kept well most of the time and have an 
occasional sick spell ; or they can be made 
sickly. The parents have it in their power 
to keep the children well, sick half the time, 
or half sick all the time, and they can take 
their choice. 

The belief that children should have the 
"diseases of childhood" is so ridiculously 
wrong that it is difficult for me to write 
about it. A child need not have a single 
one of the so-called diseases of childhood. 
Every time a child is ill it is weakened. 
Sometimes the diseases of childhood leave 
the victims below par for months, and even 
years; sometimes they make the sufferers 
invalids for life; and sometimes they kill 
outright. 

If you wish to keep your child well and 
strong without attacks of sickness, you can 
do it. When a child that has been well be- 
comes ill it is the fault of those who have 
it in charge. 

If in addition to milk and the whole 
[281] 



EATING FOR HEALTH 

wheat products a few of the light vege- 
tables and some fruits are given, that is 
plenty. Children do not crave cookies and 
cakes and candies and puddings and pies, 
and will not ask for them unless their 
elders are foolish enough to teach them to 
eat such things. 

Children like sweets, but that does not 
mean that they ought to have candies and 
refined sugar. Kefmed sugar is a poor 
food in youth, for it contains no natural 
salts. Figs, dates and raisins are rich in 
sugar and rich in salts. Young people 
need the natural salts to build up their 
bodies. 

White flour products are also poor foods 
for the young, because they have been 
robbed of a large part of their salts in 
milling. Children need the building mate- 
rials that are so abundantly present in 
Whole wheat products. 

At one year of age the child will be liv- 
ing almost exclusively on milk. A bal- 
anced ration at this age would be : 
[282] 



FEEDING TEE CHILDREN 

MENU FOR A ONE YEAE OLD CHILD 

One glass of milk three or four times a 

day. 
Whole wheat toast or stale whole wheat 

bread with one of the milk feedings. 
All the water the child desires. 

The toast is to be oven toast, made ac- 
cording to directions in Chapter 9. The 
milk is to be whole milk, and the glassful 
is supposed to be eight ounces. 

Once a day give some orange, fig or 
prune juice, or else some vegetable juice. 
At this age the fruit or vegetable juice 
may be given with a milk meal, but not 
with the meal containing breadstuffs. 

The orange juice now does not need to be 
strained. 

Prune or fig juice: Select good prunes 
or figs, wash well and put into glass or 
china vessel; barely cover with hot water 
and set aside for about eight hours. Use 
this juice, strained or unstrained. If it 
is too sweet and strong, dilute with a little 
[283] 



EATING FOR HEALTH 

water. A child one year old may take from 
one to three tablespoonfuls a day. 

The jnice of unsweetened boiled prunes 
and figs may also be used at times. 

"When the child is eighteen months old 
feed as follows: 

MENU FOE EIGHTEEN MONTH OLD CHILD 

Three or four times per day, glassful of 

milk. 
Two times per day, some dry whole wheat 

product with the milk. . 

When the child has zwieback or other 
hard food, let it suck on this hard food 
first, and then feed the milk. Or reverse 
the process, giving the milk first and then 
the solid food. Do not allow foods to be 
washed down with fluids. Nor should the 
solid foods be soaked in milk. Teach the 
child to chew and chew and chew, and then 
teach mastication. 

At the age of two most children are 
ready for some solid food three times a 
day. 

[284] 



FEEDING TEE CHILDREN 



MENU FOR TWO YEAR OLD CHILD 

Whole wheat product and glass of milk 

two times per day. 
One kind of sweet fruit (raisins, figs, dates 

or sweet prunes) once a day, with a glass 

of milk. 

Children will thrive on such a diet. If 
the sweet fruit is not thoroughly masti- 
cated, mash it up well. 

Three meals are enough, but if a fourth 
meal is necessary to please the parents or 
relatives or neighbors, give either one kind 
of fruit or a glass of milk. 

After completing the second year, the 
diet may be amplified very gradually, but 
always keep it simple. Those who teach 
the children to have simple eating tastes 
are giving the young people one of the 
most valuable things possible, for sim- 
plicity in eating points toward health, 
while complexity leads to disease. 

Begin to teach the child to eat the suc- 
culent vegetables. If properly trained the 
[285] 



EATING FOR HEALTH 

child will masticate well at the age of two 
or a little past; if he does not, mash the 
vegetables and either scrape or mash the 
fruits. 



1286]i 



FEEDING TEE CHILDREN 



MENUS FOK A THKEE YEAE OLD CHILD 
1 • 

"Whole wheat product and glass of milk 



Stewed prunes, as many as the child wants 

if the mastication is thorough. 
Glass of milk. 



Medium sized baked potato with a little 

butter. 
String beans or other succulent vegetable. 
Glass of milk. 



[287] 



EATING FOR HEALTH 



Puffed wheat or puffed rice and glass of 
milk. 



Apples, raw, baked or stewed, as much as 
the child desires if the mastication is 
thorough. 

Glass of milk. 



Whole wheat biscuits or graham muffins. 

Glass of milk. 

Cooked succulent vegetable, one kind. 



[288] 



FEEDING TEE CHILDREN 

"How much am I to feed the child ?" is 
the common question. It would be easy to 
give you quantities, but I am not in the 
guessing business. The truth is that there 
is not one mortal on earth who knows how 
much your child needs. You can find out 
for yourself and apply your knowledge. 

There are ways of feeding children so 
that the little ones will regulate the amount 
and do it right. 

If you teach children to masticate well, 
they will decide the amount of food neces' 
sary. They will eat what they need and no 
more of cereal products, rice, sweet fruits, 
or other foods presented, if the mastica- 
tion is thorough and the feeding is simple. 

One glassful of milk is sufficient. 

As soon as the child loses interest in the 
food before it, the proper time to stop 
eating has come. From a health point of 
view it is a crime to coax or encourage a 
child to eat. 

Children who are fed on simple, natu- 
ral foods have all the appetite they need, 
and will take enough food without coaxing. 
[289J 



EATING FOE HEALTH 

If they are coaxed they will generally over- 
eat. If a child does not want food, let it 
miss a meal or two or even three. 

Teach the child thorough mastication, 
and feed simply, as here recommended, 
and the infant feeding is solved. 

Please reread the remarks in italics. 



The time to begin to feed raw frnits, 
cooked fruits, cooked succulent vegetables 
and raw salad vegetables varies. "When a 
baby is exceptionally robust, it is safe to 
begin with one or more of these foods 
shortly after the first birthday. The raw 
salad vegetables are not to be given until 
the child masticates real well. It is with 
feeding like with talking and walking — > 
some children are forward and others are 
slow. One has to use discretion and good 
sense. 

Children get all the protein they need 
from milk and whole wheat products. 
Meat is too stimulating for young chil- 
dren, and it sometimes takes away the de- 
sire for the best of proteid foods, milk. 
[290] 



FEEDING THE CHILDREN 

The longer children live without meat the 
better, and certainly they should not have 
meat until they are five or six years old. 

Most children like eggs, and they may 
have them when they are past three years 
old. 



[291] 



EATING FOB HEALTH 



MENUS FOR FOUR YEAR OLD CHILD 
1 

Cooked or steamed brown rice with raisins. 
Glass of milk. 

2 

One egg, cooked to suit taste, but not fried. 
Dish of green peas. 
Dish of prunes. 

3 

"Whole wheat biscuits or toast with butter. 

Glass of milk. 

If desired, a few dates. 



[292] 



FEEDING TEE CHILDREN 



Puffed rice or puffed wheat. 
Glass of milk. 



Cooked carrots or string beans. 

Cup of custard. 

Apple, either baked or raw. 



Whole wheat bread. 
Generous dish of ice cream. 



[293] 



EATING FOR HEALTH 

If the child wishes to eat fewer items 
than suggested, that is all right. 

It is time enough to use butter when the 
child is past two years of age, but it does 
no harm to give it a little earlier if the 
digestion is robust. 

If mastication is thorough, nuts may be 
given at the age of four, but nuts should 
be well chewed. Finely ground nuts may 
be used. 

Candies are not craved when the sweet 
fruits are fed regularly. Lunching is ob- 
jectionable, for it does not give the stomach 
an opportunity to get ready for regular 
meals. 

When children are ten or eleven years 
old they may be fed like their elders, with 
this exception — they need more starches 
and sweets and should eat little or no meat. 
Keep the diet simple. Give the plain, 
natural foods. Cake, pie, pudding, brown 
flour gravy and hot sauces are not good 
foods for children. Whole wheat prod- 
ucts, brown rice, honey, maple sugar and 
brown sugar are better than white flour 
[294] 



FEEDING TEE CHILDREN 

products, polished rice and refined white 
sugar. 

Three meals a day are sufficient. If 
there is lunching it should be only some 
fruit or a glass of milk. Those who are 
wise will not feed children more than three 
times per day. Four hours should elapse 
between meals. 



[295] 



EATING FOR HEALTH 

MENUS FOB CHILD TEN YEAES OLD OR MORE 



Cereal of some kind (oatmeal, whole wheat 
bread or biscuit, corn bread, rice, 
graham muffins, or puffed or flaked 
cereal. Select one kind for a meal.) 

Grlass of whole milk. 

If desired a few raisins or sweet prunes 
or figs. 

2 

Baked potato (or other kind of starchy 
food). 

Cooked cabbage (or other kind of succu- 
lent vegetable). 

Glass of whole milk (or custard or cottage 
cheese or glass of buttermilk). 

3 

One or two eggs (or nuts or peanuts or fish 
or occasionally fresh meat). 

One or two kinds of cooked succulent ^veg- 
etables. 

Some raw fruit or a vegetable salad. 
[296] 



FEEDING TEE CHILDREN 
In conclusion, please bear in mind: 

1. Three meals a day are enough. 

2. Use plain foods, simply prepared. 

3. Educate the child to masticate thor- 

oughly. 

4. Use only a few varieties of food at a 

meal. 

5. No candy or ice cream or lunching be- 

tween meals. 

6. Never coax a child to eat, or prepare 

special dishes to tempt the appetite. 

7. Pardon the repetition, but teach the 

child to chew well and eat slowly. 
The best way to teach is to masti- 
cate well yourself. 

INFANTILE PAKALYSIS 

In the summer of 1916 there were many 
cases of infantile paralysis, especially in 
the eastern United States. It is terrible 
to see the little ones left helpless, and even 
in the Mississippi Valley parents were 
frightened and consulted their physicians 
[297] 



EATING TOE HEALTH 

about the best way of preventing an 
attack. 

Infantile paralysis may mean many 
things to a physician, but to the general 
public it is what we call " acute anterior 
poliomyelitis," that is, inflammation of the 
anterior structure of the spinal cord. 

It is most common in childhood, during 
hot weather. It generally begins with a 
mild fever, and then the parents are sur- 
prised to find the child with one or more 
limbs useless and flabby. It is a flaccid 
paralysis. In bad cases it may begin with 
vomiting and diarrhea; convulsions and 
delirium are sometimes present. 

In ordinary cases the affected limb or 
limbs partly recover, but as a rule not en- 
tirely. The badly affected limbs usually 
are pale and cold and fail to grow to nor- 
mal size. 

From a study of the history of epi- 
demics I am sorry to say that future hot 
spells will probably bring more cases of 
this trouble, for diseases of this kind gen- 
erally remain for some years and then die 
[298] 



FEEDING THE CHILDREN 

down again. Hence it is important to pre- 
vent infantile paralysis. And here is some 
good news : 

Infantile paralysis can be prevented. 

Children take this disease most easily 
when they have had other diseases of 
childhood, especially measles. Impure air, 
excessive heat and poor food are the fac- 
tors of greatest importance in causing in- 
fantile paralysis, and improper feeding is 
by far the most potent cause. 

As I have said before, children can be 
raised so that they will not have a single 
one of the diseases of childhood, including 
infantile paralysis and meningitis. 

How is it to be accomplished? It has 
already been told, but let us gather up the 
threads. 

Carefully reread Chapters 18, 19 and 20, 
and you have all the information needed. 
If you will study these Chapters until you 
have the spirit of them, and then put the 
knowledge into practice, there will be no 
infantile paralysis in the family. 
[299] 



EATING FOR HEALTH 

The important points are : 

1. That the mother should live so that 
the child is healthy at birth. See Chap- 
ter 18. 

2. That the infant shonld be breast fed 
if possible, and if it mnst be bottle fed, it 
should have clean, uncooked milk with raw 
fruit or vegetable juices. See Chapter 19. 

3. That when the child is weaned it 
should be put on a diet of good milk and 
simple, natural food products, and be 
taught thorough mastication. Eeread this 
Chapter. 

If you follow these directions intelli- 
gently, your child will not have any hind 
of disease, for its body will be too robust 
and healthy to degenerate. 

Since it is so important, let us put it 
into one paragraph: If the mother takes 
good care of herself before the child is 
born, and the child is rightly cared for 
after birth, being well and simply fed, it 
will remain well. Keep babies quiet and 
give them plenty of fresh air. Cleanliness 
is godliness in raising children.. 
[300] 



FEEDING TEE CHILDREN 

If the child has been having poor care, 
start giving it good care to-day, and make 
it healthy and robust. 

If there is an attack of infantile paraly- 
sis a doctor will be called. Parents are 
seldom capable of treating their own chil- 
dren in acute troubles. 

Most doctors will disagree with me, but 
I shall nevertheless outline the best treat- 
ment: 

Give no " curative' ' medicines, for they 
are worthless. Clean out the bowels with 
mild laxatives and an enema, at least once 
a day, and give absolutely no food until 
the fever disappears. Give all the water 
desired. 

While the fever lasts let the child alone 
as much as possible, simply supplying wa- 
ter, fresh air and cleanliness, and trying 
to keep the victim comfortable. As soon 
as the fever and acute signs of disease 
have disappeared begin to massage the af- 
fected limb or limbs, going all the way to 
the spine. Start with gentle massage and 
[301] 



EATING FOR HEALTH 

increase from day to day. Be persistent, 
for the massaging may aid in giving al- 
most complete recovery. 

Feed carefully, beginning with milk 
three times a day. Then work onto the 
diet suited to the child's age, as outlined 
in Chapters 19 and 20. Omit candies, 
cookies, cakes and all such trash, and feed 
the simple, natural foods, such as uncooked 
milk, whole wheat bread, sweet fruit, juicy 
fruit, succulent vegetables, potatoes and 
eggs. 

Infantile paralysis is always preventa- 
ble, but it is never sure that we will get a 
complete recovery once the disease has 
taken hold. We are often able to do a 
great deal, but why take chances with your 
child's future! 



[302] 



CHAPTEE 21 

EATING AETEK PASSING MIDDLE AGE 

Accokding to the present mode of living 
(and dying) we might put middle age 
somewhere between thirty and forty, but 
this is too early for those who live well. 

Most individuals get into a certain habit 
of living and eating, and continue it to 
the end of life. A large part of our eating 
is only habit. This plan of living — or 
rather lack of plan — is injurious, for no 
one should live and eat at sixty the same 
as at twenty. 

Let us quickly examine the reasons why 
the mode of living should be modified. 

When a baby is born it is a very watery 

little affair, with hardly any bones. What 

will later be bones is mostly cartilage at 

birth. The tissues of the infant are soft. 

[303] 



EATING FOR HEALTH 

To meet the conditions of life, these tis- 
sues have to grow and harden and become 
more stable. In the infant the cells are in 
a state of great activity. This activity and 
the requirements to increase the size of the 
body result in a call for more food, weight 
for weight, than is necessary or advisable 
later. 

The growing child needs food rich in 
iron and lime and potash and soda and 
other mineral salts. These are used in pro- 
fusion to produce healthy growth and to 
give tone to the body. The great cell ac- 
tivity calls for carbon (in the form of fat 
and sugar in the milk, and later in the form 
of starch) to supply energy. 

The great cell activity gradually de- 
creases, but is in evidence until the indi- 
vidual has fully developed, which in the 
male takes about twenty-five years, and in 
the female not quite so long. At the end 
of this period the bones are generally fully 
ossified. 

When this time is past, no material for 
growth is needed; the bones have all the 
[304] 



EATING ZFTER MIDDLE AGE 

lime necessary. After this period we only 
need food to supply bodily warmth, en- 
ergy to do work, and repairing materials 
to replace worn parts. This means that the 
food intake ought to be decreased. 

After full growth has occurred the cells 
in the body become less active, and weight 
for weight there is no such heat produc- 
tion as there was in youth. This means 
that less fuel is needed, and for this rea- 
son the food intake should be decreased. 
This truth should be taken to heart espe- 
cially by those leading sedentary lives. 
Those who do hard manual labor, or are 
physically active in any way, be it in work 
or in play, have to have enough fuel to fur- 
nish energy for their activities. 

Most people do not make any change in 
their mode of living after attaining full 
growth. They rarely realize that it is nec- 
essary. What is the result? At an early 
age, often while they are still under forty, 
they begin to acquire an assortment of ills 
that kill off a large per cent of them before 
[305] 



EATING FOR HEALTH 

they reach fifty, and those who live are 
generally wrecks at sixty, when they should 
be at their best. They begin to go into 
degeneration because their bodies choke 
and clog up. A few of the common ills 
are: Chronic heart disease; obesity; en- 
gorgement of the liver; indigestion, both 
gastric and intestinal; rheumatism, lum- 
bago and gout ; asthma ; chronic bronchitis ; 
hardening of the arteries (arteriosclerosis 
and atheroma), which often results in apo- 
plexy and paralysis; and many other ills 
of a degenerative nature covering a period 
of many years. 

These diseases are acquired principally 
at the table. 

The greatest factor, the dominating fac- 
tor, in producing these unnecessary dis- 
eases is wrong eating. The body fills up 
with clinkers and the tissues lose elasticity 
and the blood becomes foul and the whole 
body is a mass of corruption. 

And it is all our own fault, for we can 
prevent it. 

[306] 



EATING AFTER MIDDLE AGE 

The first thing to do to prevent going 
into degeneration (and to cure it once it 
has taken place) is to 

Reduce the eating to fit the body's needs. 

The second is to 

Be moderate in all things. 

The third is to 

Become mentally balanced, kindly and 
considerate. 

The tendency nnder our present condi- 
tion is to become overstimulated because 
of our complex mode of living, which we 
call an advanced state of civilization. To 
soothe the irritability due to overstimula- 
tion people go to extremes. They over- 
work their senses and give way to their 
appetites and their passions — to relieve 
their irritability. This is ruinous to 
health. 

Tobacco, tea, coffee, alcohol, habit-form- 
ing drugs, overeating and sexual excesses 
are some of the errors that lead to early 
degeneration and decay of the body. And 
the chief of them is improper eating. 
[307] 



EATING FOR HEALTH 

The two most important factors in cor- 
rect eating are : 

Moderation and 

Simplicity. 

By moderation we mean to take what 
food is necessary to keep the body well 
nourished, but no more. 

By simplicity we mean eating plain 
foods, simply prepared, having only a few 
dishes in each meal. Many of the meals 
should consist of from one to three arti- 
cles of food, and it should be the rare ex- 
ception to have more than four or ^ve 
kinds of food at a meal. Simplicity in 
eating is taught us by all the living beings 
on earth, except man. Those creatures 
that eat complex mixtures have been 
trained by man to do so, and are very much 
subject to disease. 

Moderation and simplicity are of greater 
importance than the kind of food chosen. 
A moderate meat eater will have better 
health than a gorging vegetarian. How- 
ever, those who choose to live on staples 
robbed of their salts and poorly prepared 
[308] 



EATING AFTER MIDDLE AGE 

(such as refined sugar and white flour 
products) will not fare well unless they eat 
freely of fresh vegetables or fresh fruits, 
or both. 

Whole wheat products are richer in salts 
and a little harder to digest than white 
flour products. Hence it is contended that 
whole wheat products should not be used 
in advanced years, because the body does 
not need so much calcium salt and such 
quantities of other mineral substances as 
before. 

This is true and it is not true. If mod- 
eration and simplicity are observed, this 
contention does not hold good in the aver- 
age case. Allow me to illustrate : 

Not long ago a veteran of the Civil War, 
who is almost eighty years old, had me look 
at his sore leg, as he called it. This leg 
had been sore for years, the ulcers being 
numerous and refusing to heal. The gen- 
tleman had also suffered in other ways, 
having been in bad health generally for 
years. He had been living on the common 
diet of bread, potatoes, meat, coffee, etc. 
[309] 



EATING FOR HEALTH 

A few months before he showed me his leg 
he went on a diet of whole wheat products 
and milk, with butter in moderation, and 
nothing else. As the months rolled on he 
found himself satisfied with less and less 
food, and he grew stronger as he decreased 
his food intake, and there was a decided 
change for the better in his feelings. 

His sore leg was sore no longer, and the 
gentleman was feeling real well. He was 
looking well too. That leg had defied the 
"best" medical skill for years, but nature 
healed it without any local treatment when 
the man lived simply and moderately. His 
blood became so pure and healthy that he 
could not entertain any ulcers. Wonderful 
is nature — wonderful and kind. 

Eaw milk and whole wheat breadstuffs 
make a balanced and complete ration upon 
which one can live in health at any period 
of life. 

Whole wheat products are better than 

the refined white flour products at any time 

of life. If an excessive amount of mineral 

is being carried into the system, use soft 

[310] 



EATING AFTER MIDDLE AGE 

water, either rain water from a clean cis- 
tern or distilled water. That is a better 
way of regulating the matter than to spoil 
one's food. 

Eemembering that simplicity and mod- 
eration in eating are the most important 
health factors after the body has reached 
full maturity, we shall here give some valu- 
able definite hints: 

1. Eat concentrated starchy foods but 

once, or at most twice, per day. 

2. Eat concentrated proteins (such as 

meat, fish, eggs and nuts) but once 
a day. 

3. Eat less sugar than in former years. 

4. Eat freely of the succulent vegetables. 

5. Eat freely of the mild fruits, but spar- 

ingly of the acid fruits. (Acid fruits 
are the ones that are quite sour.) 

Those who are well along in years, thin 
and prone to be chilly should eat no acid 
fruit in winter and not much of it in 
summer. 

[311] 



EATING FOR HEALTH 

At thirty-five those who are wise begin 
to decrease their food intake a little. 
Those who are wisest begin to do so even 
earlier. Those who have a tendency to 
take on weight and to begin to cultivate 
a prominent abdomen may take this as a 
positive sign that they are degenerating 
physically. Stop the excessive food in- 
take and the degeneration also stops. 

It is a terribly disagreeable fact for most ' 
of us, but it is a fact, so we have to face 
it: Those who wish to live well and long 
have to practice self-control. There is no 
substitute for self-control. 

Self-control results in moderate and sim- 
ple living. 

With these hints it is not difficult to 
make correct menus, but we shall give some 
to illustrate the point. Those who wish 
to live even more simply may do so. 



[312] 



EATING AFTER MIDDLE AGE 

MENUS FOE LIGHT WOEKEES PAST MIDDLE AGE 
1 

Bananas. 

Glass of sweet milk or buttermilk. 



Baked potatoes with cow butter or peanut 

butter. 
Green peas or string beans. 
Lettuce or other leaf vegetable raw. 



Lamb chops or other fresh meat. 
Spinach or other kind of greens. 
Cooked carrots or turnips. 
Dish of gelatin. 



[313] 



EATING FOR HEALTH 



Baked apple or stewed prunes. 

Dish of cottage cheese or a glass of milk* 



"Whole wheat toast or biscuits. 
Corn on the cob. 

Turnips or other cooked succulent vege- 
table. 



Pecan nut meats (or filberts or almonds or 

English walnuts). 
String beans or summer squash. 
Boiled greens of any kind. 
Celery or a vegetable salad. 
Eipe olives if desired. 



[314] 



EATING AFTER MIDDLE AGE 



Whole wheat or graham biscuits with 

butter. 
Glass of milk. 



Cup of custard. 

Baked potato (or bread) with butter. 



Parsnips, cauliflower and green peas. (Or 
use other kinds of succulent vegetables.) 

A fruit and vegetable salad sprinkled with 
nut meats or peanuts. 



[315] 



EATING FOE HEALTH 

Those who do manual labor have to have 
more fuel, so they may take starch regu- 
larly twice a day, or they may substitute 
sweet fruits for starch a part of the time. 
The following menus are high in fuel 
values : 

MENUS FOE LABOKEKS PAST MIDDLE AGE 



Whole wheat toast with butter. 
Eaisins. 

2 

Bananas, raw or baked. 
Glass of milk or buttermilk. 
Three or four graham crackers or some 
bread. 

3 

Eggs. 

Carrots and turnips. 

A salad vegetable or a vegetable salad. 

A dish of prunes. 



[316] 



EATING AFTER MIDDLE AGE 



Oatmeal and a glass of rich milk. 
Figs or dates. 



Graham or whole wheat bread with butter. 
Some mild cheese or a glass of buttermilk. 

3 

Boiled beef or other kind of meat. 
Cooked cabbage and parsnips. 
Sliced raw cabbage. 
A baked apple or a dish of gelatin. 



[317] 



EATING FOR HEALTH 

Turn to Chapter 2 for lists of succulent 
vegetables and salad vegetables. 

Chapters 8, 9 and 10 tell how to prepare 
the foods. 

An important reminder : Those who wish 
to remain healthy can do so. It is not 
necessary to go into degeneration with 
advancing years. Sickness is abnormal, 
and is brought upon us by our own mis- 
deeds, physical and mental. 

So if you want health, help yourself to 
it. It is as free as the air, but being one 
of the most precious things of life — is it 
not the most precious? — it has to be 
deserved. 



[318] 



CONTENTS OF BOOK FOUR 

CHAPTER PAGE 

22. Laxative Foods 319 

23. Constipating Foods 331 

24. When and How to Eat 339 

25. How Much to Eat . . 350 

26. Feeding in Acute Disease .... 360 

27. Feeding in Chronic Disease .... 376 

28. Eating Away from Home — When Travel- 

ing 387 

29. Popular Menus and Comment . . .396 



EATING FOR HEALTH 
AND EFFICIENCY 

CHAPTER 22 

LAXATIVE FOODS 

Those who are in good health and give 
themselves good care will have no trou- 
ble with their bowels. So far as those 
who live correctly are concerned, there are 
neither laxative nor constipating foods, 
for here nature does her work normally, 
so there is no accumulation of waste. 

However, most individuals are not 
healthy, nor do they live naturally. 

A normal human being has one or two 
or even three bowel movements per day. 
The consistency is pasty, and never an 
accumulation of hard lumps, and there is 
no evil odor to the discharge. If the evac- 
uation is hard, lumpy, black and foul, or 
[319] 



EATING FOE HEALTH 

accompanied by foul gas, it is an indica- 
tion that the bowel is sluggish, that 
poisons (toxins) are being formed in the 
bowels, and some of them are absorbed 
into the blood, thus poisoning the whole 
body. 

The lower bowel is like a main sewer, 
into which numerous little sewers dump 
their waste. The sewage should be evacu- 
ated within a few hours. If it is not, the 
poisons not only irritate the bowels, but 
they enter the blood again, helping to pro- 
duce toxemia, or autotoxemia, or auto- 
intoxication (all of which terms mean 
poisoning of the blood or self -poisoning). 
Hence the importance of having the bowels 
act regularly and normally. One or two or 
three passages in twenty-four hours are 
normal. It is abnormal to go without a 
daily passage. 

Among chronic sufferers from disease, 
constipation is an almost constant symp- 
tom, and it is one of the most difficult of 
symptoms to overcome. But constipation 
[320] 



LAXATIVE FOODS 

is a sort of playful disease that likes to 
play pranks on the doctor, especially on the 
one who knows it all. Let me illustrate 
with a few experiences: Some of my pa- 
tients have had to persist in right doing 
for many months before the trouble was 
corrected; some have regained normal 
function in from a few weeks to two or 
three months; some have regained the 
function the next day after receiving my 
instructions and have never had any trou- 
ble thereafter. 

The general rule is that constipation is 
cuiable, but hates to leave. I have never 
seen a case of functional constipation that 
failed to respond to correct care. If some- 
thing is wrong with the bowel structure, 
that is different. 

Appendicitis operations, which are 
nearly always unnecessary, generally re- 
sult in constipation of a very persistent 
character. 

The important and cheering part is that 
constipation will yield in nearly every case, 
if one lives right. 

[321] 



EATING FOR HEALTH 

I do not believe in using drugs as cura- 
tive agents, for they do not cure. But in 
case of constipation I believe in using lax- 
atives, or mild cathartics, occasionally, to 
clean out the bowels. Injections or enemas 
are all right. 

Harsh cathartics are all wrong. 

Eoughage is laxative if taken in mod- 
eration. By roughage we mean coarse 
foods, such as bran and the fibres in root 
and leaf vegetables. Eoughage may be 
abused, for those who take too much of it 
lose the sensitiveness of the bowel, and 
then they become constipated. One in- 
gredient of good, permanent health is com- 
mon sense, which is not always common. 
Because a thing is good, do not ride it to 
death. At present bran is a popular rem- 
edy for constipation. Taken as bran it is 
a cathartic, that is, a medicine. Taken as 
it should be taken, eaten as whole wheat 
products, it is a food. The raw bran acts 
in two ways. It is coarse enough to irri- 
tate (stimulate) the intestines by direct 
contact, and it contains a laxative princi- 
[322] 



LAXATIVE FOODS 

pie which acts like any other mild laxa> 
tive, like cascara sagrada. 

The seaweed called agar-agar is a mild 
laxative, often very serviceable. 

Any kind of balanced diet is a laxative 
diet in the long run, though it may not be 
so immediately. This is how it works : A 
balanced diet is well digested and builds 
good blood. Good blood produces healthy 
bones and nerves and glands and muscles. 
The whole body becomes healthy, including 
the muscles and glands of the bowels, and 
when the bowels have had time to adjust 
themselves constipation takes flight. A 
diet that produces normal bowel action 
after it has been persisted in for a while, 
may cause constipation when it is first 
begun. 

Among the most helpful foods to over- 
come constipation are the following: Figs, 
dates, raisins, prunes, mild pears and mild 
baked apples. 

Among the helpful vegetables are all 
kinds of greens, such as kale, chards, dan- 
delion, turnip tops, beet tops, mustard and 
[323] 



EATING FOE HEALTH 

spinach ; also stewed onions. All kinds of 
succulent vegetables cooked will in the end 
help to regulate the bowels, if eaten with 
their share of the juice. (See list of suc- 
culent vegetables in Chapter 2.) 

Those who are afflicted with constipation 
should eat more freely of the fruits and 
vegetables mentioned and less freely of the 
concentrated staple foods. 

The concentrated staples (sugar, pota- 
toes, bread and all other cereal products, 
dried beans and dried peas being the most 
important) are neither laxative nor con- 
stipating when taken in correct combina- 
tions and quantities, but as most people 
take them, they produce constipation in 
time. Eefined white sugar and white flour 
products have a tendency to constipate if 
eaten in large quantities over a long period 
of time. 



[324] 



LAXATIVE FOODS 



MENUS FOR THE CONSTIPATED 



Baked apples and nuts. 

A dish of stewed prunes, if desired. 



Steamed brown rice and raisins with 

butter. 
A cup of custard. 

3 

Eggs or nut meats. 

Baked potato. 

Dandelion greens or turnip tops. 

Celery or sliced cucumbers. 



[325] 



EATING FOR HEALTH 



Figs, raw, stewed or soaked. 
Bananas, raw or baked. 

2 
Vegetable soup. 
Whole wheat bread and butter. 
Dish of cooked carrots or other succulent 
vegetable. 

3 

Some kind of fresh meat or fish. 
Beet greens or spinach. 
Cabbage or cauliflower. 
Cabbage slaw. 
Dish of fruit gelatin if desired. 



[326] 



LAXATIVE FOODS 



Khubarb stewed with dates or baked apple. 
Glass of buttermilk. 



Corn bread or wbole wheat toast. 
Dish of string beans or green peas. 
Dish of ice cream if desired. 



Baked navy beans (or boiled beans or 

lentils). 
Kale or other greens. 
Lettuce, or a vegetable salad. 



[327] 



EATING FOB HEALTH 



Stewed prunes or raisins. 

Glass of milk or dish of cottage cheese. 

2 
Vegetable soup. 
Baked potato or toast. 
Cooked onions or other succulent vegetable. 



Eggs or fish or nuts. 
Spinach or beet greens. 
Cooked turnips or carrots. 
Fruit and vegetable salad. 



[328] 



LAXATIVE FOODS 

Learn to substitute. See Chapter 4. 
Then if you do not happen to have what 
is recommended you can substitute some 
other food in the same class. To illus- 
trate: A meal is prescribed consisting of 
dates and apples stewed together. If dates 
are lacking, substitute raisins, or figs. 

Another meal is vegetable soup, baked 
potatoes and cooked onions. Instead of 
baked potato, some kind of breadstuff or 
Hubbard squash may be used. Instead of 
onions, one may substitute any other suc- 
culent vegetable. 

And so you can take any menu in this 
entire work and substitute a food of one 
class for another food of the same class. 

We do not care to have the reader slav- 
ishly follow the menus, though the menus 
are all right and may be adopted as writ- 
ten. The object in view is to educate the 
reader to know what to do for himself. 
Enough menus are given to illustrate and 
illuminate, and these may be used, but 
those will get the most out of these pages 
who study the menus and the underlying 
[329] 



EATING FOR HEALTH 

principles so that they can combine for 
themselves. 

It is a good idea to review Chapters 13, 
14 and 15. 

In conclusion : Constipation is generally 
an obstinate trouble, but if there is no 
structural defect it can always be over- 
come by those who are persistent. 



[330] 



CHAPTEE 23 

CONSTIPATING FOODS 

We shall begin by quoting an important 
part from Chapter 22: " Those who are in 
good health and give themselves good care 
will have no trouble with their bowels. So 
far as those who live correctly are con- 
cerned, there are neither laxative nor con- 
stipating foods;" 

It would be a good idea to reread care- 
fully Chapter 22. 

There are many foods that are not in 
themselves constipating, but their im- 
proper use in time renders them consti- 
pating. Eead the explanations here given 
carefully, and you will realize that it is 
our silly little errors, daily repeated, that 
build constipation. Often we make many 
errors, all tending in the same direction. 
[331] 



EATING FOR HEALTH 

Eefined sugar and white flour products 
in themselves are not constipating, at least 
not in the beginning. But they help to 
produce a great deal of constipation in the 
long run. Eefined sugar and white flour 
are deprived of their natural salts. Hence 
they are not balanced foods and they do 
not build strong, healthy tissues, as do the 
foods which are not deprived of so much 
of their protein and salts. This means 
that excessive use of such foods causes de- 
terioration of muscles, glands and secre- 
tions, including the muscles, glands and 
secretions in the intestinal walls. And 
that helps to produce constipation. Ee- 
fined white flour has had all the roughage 
removed, also the laxative properties 
found in the bran, and this is another rea- 
son why it aids in the production of 
constipation. 

Eat whole wheat products and be health- 
ier and better nourished, also be sparing 
with the white sugar. 

Those who eat plenty of fresh vegeta- 
bles, cooked and raw, as well as fresh 
[332] 



CONSTIPATING FOODS 

fruits, cooked and raw, can eat white flour 
products without injury, for in this way 
they get the cell salts and some of the pro- 
tein, which milling has removed from the 
white flour. But those who have a tend- 
ency to live on the staples almost exclu- 
sively should by all means eat the whole 
wheat products, and substitute brown 
sugar, maple sugar, honey or sweet fruits 
for the white sugar. 

Overeating of sugar and starch also 
causes constipation in another way : When 
sugar and starch are eaten beyond diges- 
tive capacity, they ferment, which means 
that they form gas. The gas distends the 
intestines, stretching the delicate muscles 
in the intestinal walls. This stretching 
tires the muscles so that they can not do 
their normal work ; besides, the gas inflates 
the intestines so that the muscles can not 
contract down upon the intestinal contents. 
Then the waste remains in the intestines, 
and soon there is a well established case 
of constipation; yet the foods mentioned 
[333] 



EATING FOB HEALTH 

are not constipating when judiciously 
eaten. 

Cream is given to babies as a laxative, 
but its excessive consumption causes con- 
stipation. Cream in moderation is good 
and nourishing. Given beyond digestive 
capacity, it is one of the foods that quickly 
cause liver engorgement. Then the bile is 
dammed back and not thrown into the 
bowel. This helps to produce constipation. 

What has been said of cream is true of 
chocolate. 

There are a few foods that have a con- 
stipating tendency, when they are given in 
wrong combinations, under wrong circum- 
stances, in excessive quantities or when 
they do not get sufficient mouth treatment. 

Milk and cheese have a constipating 
tendency, especially fresh milk, boiled milk, 
and the concentrated cheeses. It is diffi- 
cult to draw the line, but it has seemed to 
me that buttermilk, clabbered milk and 
cottage cheese are not quite so constipat- 
ing as the other products just mentioned. 
It is useless to split hairs over this. A 
[334] 



CONSTIPATING FOODS 

normal individual can take any of the 
dairy products in moderation without evil 
results. 

This brings us to an important practical 
point : 

TREATMENT OF PERSISTENT DIAEEHEA 

Stop all food except one glass of boiled 
sweet milk three times a day. Give noth- 
ing else, except water. 

Everything that contains tannin tends to 
constipate, for it causes contraction (we 
might call it puckering) of the muscles. 
Tannin is the stuff that is used in prepar- 
ing hides, and it has the same tendency in 
the living body as it has in the hides. 

Tea is constipating because it contains 
tannin. The skin on the walnut and 
almond kernels contains tannin. Coffee 
contains much tannin, but it also contains 
a substance that stimulates bowel action. 
It is obvious that those who have sluggish 
bowels should not take foods or drinks 
heavily charged with tannin. 
[335], 



EATING FOR HEALTH 

Coffee is laxative for a while, but if it 
is taken until it causes nervousness it loses 
the property. Beer and other alcoholic 
drinks are laxative for a while, but if much 
alcohol is taken the body degenerates until 
every muscle and gland, those in the bowel 
walls included, refuse to do good work, and 
then constipation ensues. . 

Smoking is laxative, but when a person 
gets saturated with nicotine, tobacco loses 
its power over the bowels. These facts are 
told, not because the writer favors the use 
of these common drugs, but because they 
are the truth. Any one who resorts to 
these remedies is foolish, for they are 
drugs that will cause degeneration unless 
taken more moderately than most people 
who indulge in them are willing to do. The 
best and easiest way is to let them alone. 
Of course, they don't hurt you! Certainly 
not, for you are the one exception among 
the hundreds of millions of people on this 
planet ! I know that this statement is true, 
for nearly every wreck that consults me 
[336] 



CONSTIPATING FOODS 

puts up a stiff defense of his (or her) pet 
vice. 

Some say that the raw juicy fruits and 
the raw succulent vegetables are laxative. 
Others say that they are constipating. 
Both sides are right and both sides are 
wrong. 

They are laxative in this sense: If con- 
stipated people will eat the proper amount 
of the juicy fruits and the raw salad vege- 
tables, they will cleanse and tone up their 
bodies so that physical ills, constipation in- 
cluded, will vanish. Of course, they have 
to live right otherwise. This relief of con- 
stipation is not always an immediate 
effect, but it may take considerable time. 

These foods are constipating in this 
sense : Many people who are already con- 
stipated will become worse if they eat 
freely of the raw acid fruits and the raw 
salad vegetables. This is an immediate 
effect, an effect that is not present in all 
cases. Normal individuals can eat freely 
of these foods without any bad results. 
Even those who become constipated when 
[337] 



EATING FOR HEALTH 

they first begin using these foods will in 
the end be benefited by them, if they eat 
correctly. 

They are neither constipating nor laxa- 
tive in this sense : Those who are in nor- 
mal condition will be helped to remain so 
by taking fruits and vegetables. Some 
think that it is impossible to overeat of 
fruit. This is folly. An excess of acid 
fruit is in itself enough to cause nervous- 
ness and underweight. There is no such 
thing as a harmless food or drink, if im- 
properly taken, and this includes water. 

Those who are normal will have abso- 
lutely no trouble with their bowels so long 
as they live properly. To keep the bow- 
els normal and regular, eat according to 
the menus which have been given in great 
number in preceding Chapters. 



[338] 



CHAPTER 24 

WHEN AND HOW TO EAT 

The time of eating depends npon the in* 
dividual's work. The ideal way would be 
to eat only when one has a strong desire 
for food, but under present conditions of 
living it is necessary for most of us to have 
regular meal times. 

Three or four meals daily are sufficient 
even for young children. Feeding the lit- 
tle ones six or more times a day, as many 
mothers do, always leads to overeating and 
sickness. Children should be fed not to 
exceed four times a day, and nothing but 
water at night. 

Adults should not eat more than three 
times a day. Eating is part necessity and 
part habit, and we have allowed it to be- 
come partly a bad habit. Those who lunch 
[339] 



EATING FOR HEALTH 

between meals are giving way to the bad 
habit part. Outside of meals, only water 
should be taken into the stomach. 

Most people prefer three meals a day, 
and this is all right if the meals are mod- 
erate. Those who do light work in town 
or city should eat only one ' ' square ' ? meal 
a day. The other two should be lunches. 

Many live on two meals a day, and it is 
sufficient for those who prefer this mode of 
living. In a short time the desire for the 
third meal disappears. The best plan for 
those who take but two meals a day is an 
early lunch and evening dinner. There is 
no keen hunger in the early morning. 
Heavy breakfasting is a poor way to be- 
gin the day, for it clogs up body and brain. 

Be regular, as a rule, for regularity is 
best in routine matters. 

Arrange the meals so that there is an 
interval of at least four hours between any 
two of them. This is to allow one meal to 
get out of the upper digestive tract before 
another one is taken. 

One bad habit is to eat before going to 
[340] 



WEEN AND HOW TO EAT 

bed. The system objects to this. Nearly 
all who indulge in food immediately before 
retiring awake feeling dull and unre- 
freshed next morning. 

The big meal of the day should be taken 
when there are no more heavy cares, when 
the hard work of the day is done. For 
most individuals this is in the evening. 
No brain worker can digest a heavy meal 
and do first-class thinking at the same 
time. 

The moral is : Eat light breakfasts and 
lunches, if you wish to do good mental 
work. 

Heavy physical work also retards di- 
gestion. The manual laborer who wishes 
to retain his health must avoid overeating 
when he is doing heavy work. He too 
should take his heartiest meal after the 
day's work is done. 

It would seem that everybody knows how 
to eat. But only a few have this valuable 
knowledge and put it into practice. It is 
very important, but simple. Bead it over 
until the knowledge becomes automatic, 
[341] 



EATING FOR HEALTH 

and then apply it. If yon do, yon will save 
doctor bills, sickness and sorrow, and yon 
will gain in health, happiness and length of 
days. 

The first item of importance is to masti- 
cate everything eaten very thoroughly. 

Begin by teaching the children to chew 
their foods very well. If they are negli- 
gent abont this, do not feed them anything 
that they swallow whole. Mnshes with 
sngar and cream are an abomination and 
canse more catarrh, adenoids, tonsillitis, 
diphtheria, cronp, measles and scarlet 
fever in childhood than any other three 
or fonr canses added together. The 
mnshes in themselves are not bad, bnt the 
children do not chew them, and the cream 
and sngar overstimnlate the appetite so 
that the little ones eat two or three times 
too mnch. The resnlt is a fermenting mass, 
which produces gas and hyperacidity. 
Upon this foundation the so-called "dis- 
eases of childhood" (see partial list in first 
part of this paragraph) are built. 

If a child will take twenty minutes to 
T342] 



WHEN AND HOW TO EAT 

eat a large dish of oatmeal or other kind 
of mush, it is a safe food, but otherwise 
it is not. 

The best way to teach the children to be 
deliberate about eating is to set a good 
example. Parents should eat slowly and 
chew well, and the young children will gen- 
erally fall into line. If they have a tend- 
ency to bolt their foods, give them only 
hard foods, and milk. 

Thorough mastication is especially nec- 
essary for the following foods: All kinds 
of cereals and breadstuff s (everything 
made of grains) ; potatoes of all kinds; all 
varieties of dried beans, peas and lentils; 
peanuts and nuts. Fruits and vegetables 
should also be well masticated. Even milk 
digests more easily if it is well mixed with 
saliva. 

The reason for such thorough mastica- 
tion of sugars and starches is that their 
digestion begins in the mouth. The saliva 
begins to turn the starches and sugars into 
maltose (malt sugar), a form of sugar that 
the blood will accept. If this process does 
[343] 



EATING FOR HEALTH 

not begin in the mouth, another form of 
change may ensue in the stomach and bow- 
els — that is, acid or alcohol fermentation. 

Thorough mastication also helps to over- 
come the tendency to overeat. This tend- 
ency is almost universal under civilized 
conditions, hence it is difficult to put too 
great stress on the importance of masti- 
cating well. Some people eat their hearti- 
est meal in ten to fifteen minutes. It 
should take at least forty minutes. 

Guard against overeating. Although no 
definite amounts can be prescribed, we 
shall help to teach each individual his 
needs in Chapter 25. The amount varies 
with climate, work, size of individual, tem- 
perament, age and other factors. The 
young need more food than the old; in 
winter more is needed than in summer ; the 
manual laborer needs more than the office 
worker. 

To guard against overeating, observe the 

following: Masticate well and stop- eating 

before feeling uncomfortable, that is, while 

you still feel that you could eat more with 

[344] 



WHEN AND HOW TO EAT 

relish. If you become sleepy immediately 
after eating or if you fill up with gas or 
have heartburn or develop pain, you have 
eaten too much. The remedy is to reduce 
the food intake until there is no discom- 
fort after meals. 

It is all right to take water at the be- 
ginning of a meal or at the end, but it is 
all wrong to drink while eating. Avoid 
washing down food with liquid. Masticate 
so well that the food needs no aid to go 
into the stomach. 

The less the variety of foods at a meal 
the better. The more foods taken at one 
time, the harder it is to digest the meal, 
and the greater the tendency to overeat. 
Various foods are digested in different 
ways and in different parts of the digestive 
tract, and they require different periods 
in which to be well digested. When the 
variety is very great the digestive juices 
are unable to adapt themselves to all the 
foods eaten, before fermentation takes 
place. 

Indigestion and overeating are at the 
[345] 



EATING FOR HEALTH 

bottom of many of our ills. Course din- 
ners, in which from ten to twenty different 
varieties of foods are served, should rarely 
be eaten. Three or four different kinds of 
food will satisfy any normal palate, and 
furnish all the food elements the body 
needs. It is not necessary to eat as many 
as five or six varieties, and it should not 
be done habitually. The simpler the cook- 
ing and the fewer the foods in a meal, the 
better the health. 

A common meal is : Soup with crackers, 
bread, meat, potatoes, a cooked succulent 
vegetable in " cream' ' sauce, salad, dessert 
and cup of coffee. No human being needs 
such elaborate meals and no one can eat 
this way without suffering for it. If the 
crackers, bread, dessert and coffee were 
omitted it would be a fairly good dinner. 
For dinner menus see Chapters 4, 7, 11 
and 12. 

We also make a grave mistake in dress- 
ing the foods. Salt, pepper, other condi- 
ments, pickles, vinegar, hot sauces and an 
excessive amount of sweets are used in the 
[346] 



WHEN AND HOW TO EAT 

average household. Most of these stimu- 
late the appetite so that overeating is in- 
evitable. Pepper is very stimulating, and 
there is no good excuse for using it. The 
same is true of all "hot" sauces. The 
body needs very little salt, so it should be 
used in moderation. Sugar is a good food, 
but it is a stimulant and irritant in its re- 
fined, concentrated form, hence it should 
be used in moderation. The natural sugars 
are best. 

Never eat a hearty meal when worn out 
or cranky or cross. It is best to rest until 
body and mind regain their poise and tone, 
for the body is unable to digest when body 
and mind are upset. 

Those who are so busy that they are un- 
able to take time to eat properly always 
have time to die, and they invariably die 
prematurely, and this old world goes mer- 
rily on without missing them. Madam Na- 
ture is an impartial old lady, and when we 
perish through breaking her laws she 
seems to say, "Another discord gone — 
good riddance." 

F3471 



EATING FOR HEALTH 

Either take time to eat properly or do 
not eat. It is better to go without food 
than to suffer from indigestion and the re^ 
suit ant ills. This is most important. 

To sum up : 

1. Make it a rule to have meals reguv 

larly, leaving an interval of at least 
four hours between. 

2. Take nothing into the stomach except 

water between meals. 

3. Eat slowly and masticate well. 

4. Be moderate in eating. 

5. Masticate well. 

6. Do not wash foods down with liquids. 

7. Masticate well. 

8. Eat only a few kinds of food in a 

meal, securing variety by having 
different kinds of food at different 
meals. 

9. If there is no hunger, eat nothing un- 

til hunger returns. Lack of* appe- 
tite shows that the body neither 
needs nor desires food. 
[348] 



WHEN AND HOW TO EAT 

10. Masticate well. 

11. Carefully reread these rules to-mor- 

row, next week, next month and next 
year, and put them into practice. 



[3491 



CHAPTER 25 



HOW MUCH TO EAT 



I don't know exactly how much you 
ought to eat. 

Nobody knows exactly how much you 
ought to eat. 

However, I can help you to solve the 
problem for yourself. 

By heeding the last part of this Chap- 
ter you will know what you need, and that 
is all that is necessary. 

You can easily find pretentious discus- 
sion and tables giving food values in calo- 
ries and tables telling how many calories 
an individual needs. These tables are of 
interest to the student ; to the man who is 
seeking to adjust his food intake to his 
needs they are not worth the paper upon 
which they are written. (A calorie is a 
[350] 



HOW MUCH TO EAT 

heat unit, being the amount of heat re- 
quired to raise the temperature of one 
pound of water four degrees Fahrenheit.) 

Those who talk learnedly of calories be- 
lieve that a man should be fed like a fur- 
nace, that is, that a man is fitted to a cer- 
tain kind and quantity of food. The truth 
is that the food has to be fitted to the man 
to obtain the best results. 

We shall try to give some portions, 
showing how much those who do light work 
need for a serving. Those who are ever- 
lastingly asking, "How much! " will have 
to equip themselves with a scale showing 
ounce weights, and it is also easy to ob- 
tain a half -pint liquid measure showing the 
ounces. 

4 teaspoonfuls equal 1 table spoonful. 
2 tablespoonfuls equal 1 ounce. 
1 ordinary cup holds 6 ounces of liquid. 
1 ordinary glass holds 8 ounces of liquid. 
1 pint holds 16 ounces of liquid. 
1 quart holds 32 ounces of liquid. 
[351] 



EATING FOB HEALTH 

SERVINGS 

Eggs — Two make a good order. 

Milk — One glassful is sufficient if taken 
with other foods. 

Cheese — Two ounces (about 3 cubic inches) 
of firm cheese make a good serving. 

Cottage cheese — An ordinary sidedishful. 

Butter — One-half ounce to an ounce. 
(One-half ounce is the ordinary serv- 
ing.) 

Toast dried out in oven — Four ounces are 
more than enough for a sedentary man. 
About enough for laborer. 

Stale bread — Four to seven ounces, the 
latter for laborers. 

Shredded wheat biscuits — Weigh about an 
ounce apiece. Two biscuits and a glass 
of milk make a good meal for sedentary 
man. Four biscuits with glass of milk 
ought to satisfy a laborer. 

BreadstufTs of all kinds — When dried out 
in the oven two or three ounces are 
enough for sedentary individuals. Four 
[352] 



HOW MUCH TO EAT 

ounces, with butter, ought to satisfy a 
laborer. 

Meats — Two ounces of lean meat make a 
small serving; three ounces a moderate 
one; four ounces a large serving. 

Nuts — When taken as the main part of the 
meal two ounces of nut meats make a 
generous serving. The same is true of 
peanut kernels. Less will do for some. 

Peanut butter — One-half ounce to an ounce 
when taken with breadstuffs or potatoes. 

Olive oil — When used for dressing about 
one-half ounce (1 table spoonful) is 
enough. An ounce of olive oil contains 
as much fuel as about three pounds of 
tomatoes. 

Bananas — Two large bananas (weight 
about four ounces apiece) make a gen- 
erous serving. Two bananas and a glass 
of milk make a good breakfast. Many 
will be satisfied with less. 

Prunes — If the prunes are the main part 

of the meal eight to twelve ordinary 

sized ones are enough. A large dish of 

prunes and a glass of milk make a nour- 

[353] 



EATING FOB HEALTH 

ishing meal. If the prunes are taken for 
dessert, four or five with their share of 
juice are enough. 

Juicy fruits — May be eaten freely, but not 
until one feels uncomfortable. Be 
guided by good manners, good taste 
and common sense. 

Succulent vegetables — May also be eaten 
freely, say, four ounces or more of each 
kind. 

Salad vegetables — May also be eaten 
freely. Have a generous helping on the 
salad plate, so you can't see the bottom 
of plate. 

Oatmeal — Suppose it is to form the entire 
meal — oatmeal and a glass of milk. If 
the oatmeal is made of medium consist- 
ency, one-half pint is a very generous 
serving. If other foods beside oatmeal 
and milk are to be taken, use less oat- 
meal. 

Eice — Cooked in double boiler with plenty 
of water to keep it well moistenecl, an 
ordinary teacupful with a glass of milk 
makes a good meal. 
[354] 



HOW MUCH TO EAT 

Potato — A large baked potato weighs 
about three ounces when done, and that 
is a good serving. When boiled the same 
potato weighs about four ounces. 
Apples — Two baked apples of ordinary 
size with a glass of milk make a good 
breakfast. Some are satisfied with less. 
For dessert use one apple. 
Dried figs, dates and raisins — If they are 
the main part of the meal use three or 
four ounces. If they are eaten with 
other concentrated foods, take less of 
them. 

Use refined sugar sparingly. The average 
consumption in this country seems to be 
about four ounces daily, which is too 
much. 

These portions are not exact. They aim 
to be helpful. Personally I would never 
dream of eating such big breakfasts as I 
have indicated. Never eat any more than 
is keenly relished. No one can say, "So 
much you must eat and no more. ' ' Those 
who have hard muscular work to perform 
may need bigger portions than indicated. 
[355] 



EATING FOE HEALTH 

Individuals and conditions vary so much 
that a certain food supply can not be fitted 
to all. Try to fit everybody with the same 
style and size of shoe and see what 
happens. 

Those who wish to learn for themselves 
how to eat the correct quantity can do so 
by studying the rest of this Chapter with 
care. 

"We shall take it for granted that the 
other living factors are about correct ; that 
is, that the body is given good care, that 
the mind is reasonably serene and that the 
food preparation is correct and the masti- 
cation thorough. 

This being so, if discomfort is developed 
after eating, if there is a sense of slug- 
gishness and dullness and a desire to 
sleep, one has overeaten. Constant over- 
eating will develop one or more of the fol- 
lowing symptoms: 

Bad taste in the mouth on arising in the 
morning. 

[356] 



HOW MUCH TO EAT 

Coated tongue. 

Swollen tonsils or sore throat. 

Adenoids, catarrh or habitual colds. 

Heartburn. 

Sour stomach. 

Gas in the stomach. 

Gas in the bowels. 

Greenish or yellowish tinge of the white 

of the eyeballs. 
Greenish or grayish tinge of the skin. 
Intestinal catarrh. 
Blackheads, pimples or boils. 
Irritable, itchy skin. 
"That tired feeling," especially in the 

morning. 
Inclination to sleep after meals. 
Lack of appetite. 
Eavenous appetite. 

This list could be extended. Those who 
overeat have one or more of these symp- 
toms. 

The remedy is simple: Eeduce the food 
intake until the symptoms disappear, in 
[357] 



EATING FOR HEALTH 

the meanwhile giving yourself good care 
otherwise. 

Most people who are seriously ill have 
not the judgment to give themselves the 
best of care, and then they should seek 
some one to guide them, but those who are 
neither ill nor well ought to be able to get 
themselves into splendid physical condi- 
tion. Hovering between health and dis- 
ease is unsafe and unsatisfactory. Treat 
yourself right and get dependable health. 

Health is the normal state, and what is 
health? It is a condition in which the in- 
dividual is not aware of having organs or 
members of the body, unless he uses them 
or voluntarily turns his thoughts to them. 
Healthy organs are not seeking to impress 
their presence upon the mind at all times. 
When any part of the body begins to ad- 
vertise its presence, persistently and in- 
sistently, that is a sign of disease. 



[358] 



HOW MUCH TO EAT 

MENUS FOR THOSE SUFFERING WITH HIVES 
1 

Whole wheat toast with butter. Masticate 

well. 
Glass of milk or dish of cottage cheese. 

2 
Vegetable soup. 
Parsnips and string beans. 
Celery or cabbage slaw. 

3 

Eggs or nut meats. 
Spinach or other kind of greens. 
Cauliflower or other cooked succulent veg- 
etable. 
Lettuce or endive. 

Those who have hives are usually in a 
very acid condition, and they can over- 
come it by living largely on vegetables, as 
suggested in these menus. 
[359] 



CHAPTER 26 

FEEDING IN ACUTE DISEASE 

In cases of acute disease I believe a doc- 
tor should be called, for the average fam- 
ily does not know enough to give the pa- 
tient the best attention. At the same time, 
very few physicians understand how to 
feed either in acute disease, chronic dis- 
ease or health. During the years I spent 
at medical college not one full lecture was 
devoted to feeding adults ; and this is true 
in spite of the. fact that feeding is abso- 
lutely the most vital matter in the prac- 
tice of the healing art. The average medi- 
cal doctor I meet has only a hazy idea of 
how to feed and how not to feed the sick. 

Now I shall present to you the mqst im- 
portant truth that has come to me regard- 
ing treatment in acute disease : 
[360] 



FEEDING IN ACUTE DISEASE 

In the presence of pain and fever, do 
not feed. Give nothing but water. 

There are two exceptions. In cases of 
advanced tuberculosis of the lungs there is 
fever, but it is not advisable to stop feed- 
ing. In advanced cancer there is gener- 
ally much pain, but no permanent good ef- 
fects result from fasting. Here the degen- 
eration has gone so far that death will 
almost surely come in spite of anything 
that is done. But in all other cases of 
acute pain and fever 

Give nothing but water. 

This is so different from ordinary 
teachings, and so superior to them, that 
it needs some explaining. We shall illus- 
trate with typhoid fever, because that is 
so well known. The popular idea is that 
the fever has to run from three weeks to 
three months. Naturally, those who be- 
lieve this will object to fasting, for it seems 
self-evident that the patient will waste to 
almost nothing or starve if no food is 
given during this period. 

But please note : 

[361] 



EATING FOB HEALTH 

Typhoid fever need not last three weeks. 

When these cases are treated right from 
the beginning, the fever disappears in a 
few days, usually under two weeks. When 
drugs and food are given, the fever lasts 
much longer and it is more difficult to bring 
the patient back to normal. 

Feeding during the fever nourishes the 
fever and poisons the patient. During 
fever the digestive processes are out of 
order, beginning in the mouth and ending 
in the intestines. You can see this for 
yourself. In health the mouth is moist, 
the glands secreting plenty of saliva not 
only to moisten the mouth but to help di- 
gest the foods eaten. In disease the 
mouth becomes dry, because the secretion 
of saliva is practically stopped. It is the 
same way in the stomach and the bowels. 
The digestive juices are deficient. 

Without digestive juicea there can be no 
digestion. 

Without digestion it is not only useless 
to feed, but it is harmful, because the foods 
decay in the digestive tract, forming poi- 
[362] 



FEEDING IN ACUTE DISEASE 

sons, gases, alcohols and acids. These are 
absorbed into the blood and raise the tem- 
perature and cause pain. Yon can see this 
for yourself. Feed a fever patient and up 
goes his temperature. 

On the other hand, give the patient noth- 
ing but water, wash out his bowels and 
keep him comfortable and quiet in bed, and 
down goes his temperature. Through this 
kind, humane, rational treatment the fever 
is cut short and suffering is greatly dimin- 
ished and sometimes eliminated entirely. 
I have had typhoid patients who have not 
had one hour of suffering. 

Treated the correct way. these patients 
lose weight, and they ought to lose weight, 
for they are so full of impurities and poi- 
sons that they have to lose to become clean. 
But losing weight does not matter in the 
least, for a fever patient that has been fed 
on water alone comes out of the illness 
with a purified body, which will soon take 
on all the flesh that is needed. 

Queer as it may sound, fasting does not 
leave fever patients weak. Feeding does 
[363] 



EATING FOE HEALTH 

leave them weak. Here is the true expla- 
nation: The fever patients who go with- 
out food get purified, and their tissues are 
left in fine condition. They have no more 
of that " tired feeling" left, but feel bright 
physically and mentally. The fever pa- 
tients who are fed are filled with poisons, 
which leaves them weak and tired and list- 
less and it takes them a long time to 
recover. 

It is true in all kinds of acute fevers that 
we should not feed. All fevers are cut 
short by a water diet. The water treat- 
ment shortens the disease, lessens the pain, 
and removes the danger of complications. 
It also reduces the death rate so that very 
few of those who are correctly treated in 
acute disease die. 

Acute disease should be a cleansing of 
the body. A housecleaning, if you please. 
But how can there be a purification if food 
is constantly taken into the systein and 
turned into foul gases, corruption and 
poisons I 

So remember that the best way to treat 
[364] 



FEEDING IN ACUTE DISEASE 

acute pains and fevers is to have the pa- 
tient go without food until the pains and 
fevers have disappeared. If those who at- 
tend the patient use common sense and 
stay cheerful there is practically no dan- 
ger. If any one, doctor included, looks sad, 
solemn, sorrowful and long-faced, kick 
him out so quick that he won't have time 
to realize what happened to him, and keep 
him out. Many a sick man and woman has 
been killed by absorbing the atmosphere 
of depression carried about by those in 
attendance. 

When the fever has disappeared begin 
to feed. Suppose the fever has lasted two 
weeks or more, and the fast has also lasted 
this long, feed as follows : 



[365] 



EATING FOR HEALTH 



First Day 



Small cup (four ounces) of plain tomato 
broth with a little salt, or a cup of 
chicken or lamb broth. 



Four or five ounces of sweet milk, or but- 
termilk. 



A cup of tomato broth, or a cup of meat 
broth. 



[366J 



FEEDING IN ACUTE DISEASE 



Second Day 



A sweet orange, rejecting the pulp; or a 
full cup (six ounces) of tomato broth. 

2 
Glass of milk, or buttermilk. 



One mild baked apple, no sugar, but tea- 
spoonful of honey is allowable. 



[367] 



EATING FOR HEALTH 



Third Day 



One kind of mild fruit (apples, oranges, 

etc.). 
One-half glass sweet milk, or buttermilk. 



One or two slices or toast, or a small baked 

potato. Masticate real well. 
Dish of green peas or a dish of string 

beans. 

3 

An egg. 

Sliced tomato, or stewed onions. 

Lettuce or endive. 



[368] 



FEEDING IN ACUTE DISEASE 



Fourth Day 



Baked apple or a dish of stewed prunes. 
Glass of milk or buttermilk. 

2 

Well baked biscuits with butter. 

One cooked succulent vegetable, if desired. 



Mutton chops or eggs. 
Stewed onions or other succulent vege- 
table. 
Celery or a vegetable salad. 



[369] 



EATING FOB HEALTH 

If the fast has been very protracted, 
over three weeks, it is best to give only 
liquid foods the first two days, such as 
tomato broth, meat broth, buttermilk or 
milk. The best meat broths are of chicken, 
lamb and mutton, using the lean meat. 
(See Chapter 8 for directions for pre- 
paring.) 

Here is a very important point: 

When feeding begins, if a meal disa- 
grees, the patient should eat nothing until 
the digestive organs are settled again. 
When one meal disagrees, always miss the 
next one and give the body a chance to get 
straightened up again. 

If everything goes well during these 
four days the patient should begin to feed 
according to directions for healthy people, 
being very moderate the first few days. 

Disease is nature's kindly way of cor- 
recting our faults, and it ought to teach 
us not to be so much at fault in the fu- 
ture. Acute disease is an unnecessary lux- 
ury. "We can have it if we wish, and we 
can keep away from it. 
[370] 



FEEDING IN ACUTE DISEASE 

Yes, I know there are germs. I have 
raised them in test tubes and otherwise, 
and I have watched them living and mul- 
tiplying, and I have watched them dead. 
But they are not the cause of disease. 
They are our good friends, trying to keep 
the soil in condition to grow food for us, 
attempting to keep our bodies clean by dis- 
posing of the waste. The more waste the 
more germs, and finally when the waste 
is so great that it poisons us and the germs 
consequently are very numerous, the wise 
men come and say, ' ' The germs are the vil- 
lains that cause the disease.' ' 

'Tis not so. The so-called disease germs 
are the effects or results of disease — not 
the causes. 

Suppose the fast has lasted only seven 
or eight days, or less. Then we need not 
be so careful about breaking it, except that 
we should use simple foods, plainly pre- 
pared, and a limited number of dishes the 
first day or two. Be very moderate. 

[371] 



EATING FOR HEALTH 



First Day 

1 

Glass of bnttermilk. 

2 
An egg. 
Boiled beets. 
Lettuce or celery. 

3 

About two slices of toast with butter* 
Small glass of milk. 



[372] 



FEEDING IN ACUTE DISEASE 

Second Day 

1 

Baked apple. 
Glass of buttermilk. 



Eggs or nuts or fresh meat. 
Cooked cabbage and string beans. 
Lettuce or endive or celery. 



Cooked brown rice or whole wheat toast, 

butter. 
Cup of custard. 
If desired, one cooked succulent vegetable. 



[373] 



EATING FOR HEALTH 

I could give you other methods of be- 
ginning to feed, but this is a good way. A 
few are able to begin to eat as if they had 
not fasted, but this is rather dangerous. 
Some will become very ill and others will 
die when they attempt to resume heavy 
eating of a sudden. Play safe by being 
simple and moderate. 

Eggs or cottage cheese may be substi- 
tuted for meat in these menus. 

Where one succulent vegetable is men- 
tioned, another succulent vegetable may be 
substituted. 

An important reminder : After an attack 
of acute disease, eat very, very slowly and 
chew as if that were the most important 
thing in life. Even broths should be held 
in the mouth a while to allow them to mix 
with the saliva. 

By putting the hints given in this Chap- 
ter into effect I have saved the lives of sev- 
eral individuals who were supposed jto be 
dying. The cases I refer to were put into 
my charge after all hope had been given 
up. The great Pare used to say, "God 
[374] - 



FEEDING IN ACUTE DISEASE 

healed them." Nature is a wonderful 
healer when we give her a chance, and we 
give her a chance when we use the simple, 
kindly treatment here outlined. 



[375] 



CHAPTEB 27 

FEEDING IN CHKONIC DISEASE 

You will often see the statement, "Do 
not eat if you feel bad. ' ' This is true wis- 
dom at times, but sometimes it is not. 

There are those who are chronically af- 
flicted, who never feel right. If they were 
to obey this command, they would have to 
fast, and it might take them a month or 
longer before they felt well. Fasting some- 
times makes people feel well in a short 
time, and at other times it makes the faster 
very miserable. If a person afflicted with 
chronic disease has no appetite, or suffers 
sharp pains, or happens to have an aggra- 
vated condition that results in high tem- 
perature, then he should fast. 

But if there is only a feeling of lassi- 
tude, or discomfort, that is, not enough to 
[376] 



FEEDING IN CHRONIC DISEASE 

complain about, there is no need of fast- 
ing. Fasting is a fine thing when neces- 
sary, but it is rarely necessary in chronic 
disease. What is generally needed is 
proper feeding and correct living other- 
wise. 

Chronic disease is generally built upon 
years of wrong living. It may be due to 
one cause or to many. Some are sick be- 
cause they smoke too much; some because 
they smoke and drink too much; some be- 
cause they smoke, drink and eat too much> 
some because they are so grouchy that they 
sour themselves. The cause of disease can 
be given in two words — wrong living. 

The wrong living is both mental and 
physical, as a rule, but incorrect feeding 
is at the bottom of most of it. 

Bad blood is the chief immediate cause 
of chronic disease, and the bad blood 
(toxemia or autointoxication) is due prin- 
cipally to eating that is so unnatural that 
the body fills up with deposits, poisons and 
waste that ought to be thrown out. Con- 
stipation generally contributes its share to 
[377] 



EATING FOR HEALTH 

the disease, for constipation causes ab- 
sorption of poisons into the blood. 

We might define chronic disease as in- 
ternal uncleanliness of long standing. By 
this I do not mean only an unclean colon, 
though that is generally a part. I mean 
unclean nerves and muscles and fatty 
tissues and joints and blood — especially 
blood. 

The cure is to clean out the body and 
keep it clean. The best way to do this is 
to feed correctly, and incidentally keep the 
bowels clean. If constipation is present, 
as it generally is, use injections, take mild 
cathartics and eat right. In time the bow- 
els will act without artificial aid. 

The rule is that to recover from chronic 
disease it is necessary to lose some weight. 
To lose waste one must lose weight. If 
the individual is too heavy, the loss should 
be permanent; if there is no overweight, 
the loss will be only temporary. Do not 
fear to lose a few pounds while recovering 
from chronic ills. 

It is generally believed that chronic dia- 
[378] 



FEEDING IN CHRONIC DISEASE 

betes, Bright 's disease, rheumatism, gout, 
arteriosclerosis, neuritis (nerve inflamma- 
tion), lumbago, jaundice, chronic appendi- 
citis, chronic indigestion, colitis, asthma, 
chronic bronchitis and sciatica are incura- 
ble. There is not an incurable disease 
among those mentioned, if correct treat- 
ment is instituted in reasonable time. If 
these diseases are allowed to advance un- 
til the tissues are badly degenerated, they 
may become incurable. 

Here are a few good rules to follow in 
chronic disease : 

1. If there is sharp pain, fast. 

2. If there is no appetite, fast until the 

appetite returns. 

3. If there is high fever, fast. 

4. Keep the colon clean. 

5. Always be moderate in eating. 

6. Eat slowly and chew well. 

7. Eat plain foods, simply prepared. 

8. Eat only a few kinds of food at each 

meal. 

[379] 



EATING FOR HEALTH 
9. Between meals take nothing but water. 

The menus that follow are general, and 
will fit most cases. Of course all are not 
alike, and those who are in bad condition 
generally require special care. 

Many popular pet notions have no foun- 
dation in fact. It is generally believed that 
rheumatics should have no meat, and dia- 
betics no starch and sugar. It is a mis- 
take. It is not necessary to deprive these 
individuals of any special kind of food. 
Feed a balanced ration and get the best 
result. 



[380] 



FEEDING IN CHRONIC DISEASE 



CLEANSING MENUS IN CHKONIC DISEASE 



One or two baked apples. 
A few raisins, if desired. 



Baked potato with butter. 

Asparagus and cooked carrots, or other 

vegetables. 
Celery or cabbage slaw. 



Whole wheat toast or cooked rice. 
Glass of milk or buttermilk. 



[381] 



EATING FOR HEALTH 



Dish of stewed prunes. 
An orange or an apple. 



Corn bread or muffins with butter. 
Dish of custard or a glass of milko 

3 

Two eggs. 

Green peas and cooked turnips. 

Salad of lettuce and tomatoes. 



[382] 



FEEDING IN CHRONIC DISEASE 



1 

Not to exceed two ounces of nut meats. 
Apples, raw or baked. 



Macaroni and cheese or rice and raisins. 
A dish of peas or Brussels sprouts. 



Lamb chops or chicken. 
String beans and turnips. 
Sliced tomatoes. 
A dish of gelatin, if desired. 



[383] 



EATING FOR HEALTH 



1 

Figs or dates, raw or stewed. 
A pear. 

2 

Vegetable soup, but no bread or crackers. 
Baked potato and butter. 
Cabbage slaw or celery. 



A cup of custard or nut meats. 
Spinach and cauliflower. 
A salad of fruits and vegetables. 
Eipe olives. 



[384] 



FEEDING IN CHRONIC DISEASE 

How long does one have to live so sim- 
ply? That depends upon the seriousness 
of the trouble. The worse the chronic poi- 
soning the longer it takes to overcome it. 
Live very simply until life comes back into 
the skin and there is a sense of well being 
and comfort. 

When the body has rid itself of the 
waste, as manifested by clean skin, clean 
tongue, clear eyes and a feeling of well 
being, live as any one else should doing 
your kind of work at your time of life. 

One of the most important factors in 
overcoming chronic disease is to be moder- 
ate. Be moderate in all things, and espe- 
cially in eating. One may overeat of the 
lightest and blandest of foods. 

The less food taken while suffering from 
chronic disease, the sooner the waste will 
be thrown out and the blood stream will 
become pure. When the blood is clean, it 
is only a matter of time until good health 
will be enthroned*- 

Please remember: After health is re- 
gained it can be retained. The mistakes 
[385] 



EATING FOR HEALTH 

that brought on chronic disease the first 
time will bring it back a second time, if 
they are frequently repeated. Although a 
diseased body can generally be restored to 
health, it is well to remember that a body 
that has once broken under the strain of 
abuse will break more easily a second time. 
Health has to be deserved right along. 



[386] 



CHAPTER 28 

EATING AWAY FEOM HOME — WHEN TKAVELING 

Going to a banquet often means a gorge 
of food, pickled in liquor, taken in a foul 
atmosphere permeated with tobacco fumes. 
As usually conducted banquets are very 
vulgar. Let us be thankful that banquets 
are being simplified. 

The general run of banquets at present 
is : A clear soup, olives, celery, rolls, some 
kind of fish (often messed up so that if 
one did not know the secret one would not 
suspect it of being fish), potatoes, a cooked 
succulent vegetable, one or more kinds of 
meat, dessert, cheese and toasted crackers, 
coffee. This is a simple banquet. 

Those who wish to partake of everything 
from soup to coffee should not eat any noon 
meal before going, and they should miss 
[387] 



EATING FOR HEALTH 

the breakfast following the banquet. If 
appetite has not returned by lunch time, 
miss the lunch. 

Those who do not wish to get their 
brains muddled will not eat everything 
served. Some of the dishes may be ig- 
nored or messed up a little, the fish course 
for instance. 

A fair meal may be made out of such a 
banquet as outlined above. For example, 
eat in moderation of the following: 

Soup, celery, olives, one meat, the suc- 
culent vegetable served, either the roll or 
the potato, and the dessert. Coffee in the 
evening is a mistake for most. 

No mortal needs such variety of food, 
but on these occasions most individuals en- 
joy overeating. 

One might make a good meal of soup, 
celery, olives, either the meat or the fish, 
and the succulent vegetable or vegetables 
served. 

Those who are wise will not eat every- 
thing, but if one has gorged, no more food 
should be taken until the body has had time 
[388] 



EATING WHEN TRAVELING 

to dispose of the excess. Plenty of fresh 
air and exercise will help to clean and clear 
up the body. 

In the cities many of our most promi- 
nent men eat and drink themselves to 
death. We read of prominent men " ap- 
parently in the best of health' ' dropping 
dead, and we read such news frequently. 
They are not in apparent good health to 
a trained, true eye. They are too full of 
blood and waste and toxins; their weight 
is usually too great;, their abdomens too 
prominent ; and their skins too ruddy. To 
a trained observer they appear physically 
degenerate, and they are. 

The women of wealth ruin their com- 
plexions and their figures with high living. 
Alcohol is the deadliest foe of the com- 
plexion. It does not take much drinking 
to conquer the fine blush of color on the 
cheeks and replace it with coarse pores and 
dilated capillaries. Alcohol and idleness 
and overeating and loss of sleep are the 
chief factors in robbing rich women of 
their beauty. And this leads us to 
[389] 



EATING FOR HEALTH 

LUNCHES AND TEAS, 

popular with the fair sex in the cities. The 
ladies who frequently indulge in them, and 
eat three meals besides, will lose both 
health and beauty. The foods, though 
dainty, are not always fit to eat from the 
point of view of health. 

Three meals a day are enough for any 
one, and between these meals nothing 
should be taken into the stomach except 
water. Frequent eating leads to overeat- 
ing. Those who go to luncheons should 
miss the meal that precedes or follows the 
luncheon. 

EATING WHEN TKAVELING 

On trips one often has to put up with 
many unfavorable conditions. At times it 
seems almost impossible to get decent food. 
But those who know how to select can al- 
ways eat so as to have health, even in the 
hotels in small country towns. Some of 
these appear to be doing their best to make 
T390] 



EATING WHEN TRAVELING 

dyspeptics of their patrons, or to kill 
them off. 

On dining cars and ships the food is 
sometimes very good and most of the time 
fair. Those who remember that simple 
meals are the best can always make out 
very well. There is an inclination among 
travelers to overeat. This is the principal 
canse of most of the seasickness, and some 
of the trainsickness. 

Those who travel should eat lightly on 
boats and trains. Less food than usual is 
required. The menus are quite extensive, 
and one can usually get any food in 
season. 

I shall give you suggestions for a num- 
ber of meals. Learn to make good simple 
combinations for yourself. When the taste 
is normal the simple meals are enjoyed. 

1. Prunes and a small bottle of rich milk. 

2. Prunes and grapefruit, with or with- 

out milk. 

3. Prunes and cheese. 

4. Toast and milk. 

[391] 



EATING FOB HEALTH 

5. Toast and cheese. 

6. Prepared cereal and glass of milk. 

7. Toast and omelette, or boiled eggs or 

scrambled eggs or poached eggs. 

8. Baked apples and figs, with or with- 

out milk. 

9. Grapefruit, raisins and milk. 

10. Baked potato and eggs. 

11. Baked potato, eggs and celery. 

12. Baked potato, eggs and lettuce. 

13. Baked potato, eggs and one succulent 

vegetable, with or without lettuce or 
celery. 

14. Baked potato, cooked succulent vege- 

tables, salad vegetables. 

15. Omit the baked potato from numbers 

10, 11, 12, 13, and 14, and substitute 
one of the following: Whole wheat 
bread, corn bread, rye bread, rice or 
any other cereal. 

16. Fresh meat, potato, cooked succulent 

vegetables, with or without salad 
vegetables. 

17. Substitute fish or nuts for meat in 

meal 16. 

[392] 



EATING WEEN TRAVELING 

18. Fresh meat, baked potato and lettuce 

or celery. 

19. Substitute nuts or fish for meat in 

meal 18. 

20. A large fruit salad, or fruit and vege- 

table salad with either cheese or 
milk. 

Country hotels often have a limited 
dietary, and much of the food is poorly 
prepared, but even so one can do fairly 
well. Eggs and milk and butter and bread- 
stuffs and pretty good meat are generally 
to be had. The vegetables are apt to be 
inferior, but better than none. In country 
hotels the vegetables are usually raised in 
tin cans, and fruits ditto. Prunes used to 
be popular, and probably are yet. They 
are fine food. 

Eemembering that simple eating is the 
best, here are some meals that may be had : 

1. Oatmeal and whole milk. (Two or- 

ders if necessary.) 

2. Dried toast and milk. 

[393] 



EATING FOR HEALTH 

3. Toast, prunes and milk. 

4. Prunes, bananas and milk. 

5. Toast and eggs. 

6. Fresh meat, canned vegetables and 

sliced cabbage. 

7. Fresh eggs, vegetables and slaw. 

(Don't order nuts; the shock might 
kill the waitress.) 

8. Toast, raisins and whole milk. 

Such meals will do. Do not fall into the 
small town (and city) habit of eating rap- 
idly. Enjoy the popular pork and beef. 
Pie, though much in evidence, is not com- 
pulsory. 

In traveling, beware of fish and meat 
with strong condiments and sauces on 
them. They are usually prepared this way 
to conceal the fact that they are too, too 
dead. Sausages, hamburgers, croquettes 
and all chopped meats are to be viewed 
with suspicion. Let the other fellow eat 
them. Order your meats prepared and 
served plain, and then you can give them 
[394] 



EATING WEEN TRAVELING 

the nasal once-over. If they pass they are 
pretty safe. 

Hard boiled eggs are often convenient 
to take along where food is hard to get. 
A meal may be made of nothing but hard 
boiled eggs ; or hard boiled eggs with bread 
or toast; or hard boiled eggs and raisins. 
Those who travel in little frequented places 
will find nut meats, raisins and bar choco- 
late fine foods. Much nutriment goes into 
a small package. 



[395] 



CHAPTEE 29 

POPULAE MENUS AND COMMENT 

To give those who live much in clubs, 
hotels and other public places some idea 
of how to select meals intelligently, I have 
gathered up a few menus taken from vari- 
ous sources. The first one is a luneheon 
menu of a New York club. 

LUNCHEON MENU 

Blue points 25 Torbays 30 Clams 25 

SOUP 

Potage, Parmentiere 20 
Giblet and Noodle Soup 20 

FISH 

Baked Salmon Steak, Mirabeau 60 * 
Silver Smelts au Plat, Menagere 60 
Fresh Shrimp, Creole Style, with Eice 60 

[396] 



POPULAR MENUS AND COMMENT 

ENTREES 

Pot Koast with Creamed Escarole 60 

Grilled Pigs Feet with Mashed Potatoes 50 

Boast Leg of Canadian Mutton, Bretonne 60 

Eggs a la Turque 50 

VEGETABLES 

Fresh Spinach 20 Fresh String Beans 20 

Boiled Onions in Cream 20 Fresh Beets 20 

Boiled, Mashed or Baked Potatoes 15 

Hashed Brown Potatoes 20 



Lettuee Chiffonade 30 Potato Salad 20 



Pastry baked especially for us by the Women 's Exchange 

Baked Apple 15 Mince Pie 20 

Eclairs 15 Pear Melba 35 

Cheese 20 

Coffee, Tea or Cocoa 15 

Cream 5 Cents extra 

Room service 5c. per portion additional 

The first serious fault in this menu is 
the language in which it is written. It is 
for English-speaking people, and there is 
no excuse for the admixture of parley-voo. 

The second fault is that the fish and the 
meats are doped up too much with sauces, 
[397] 



EATING FOR HEALTH 

gravies and condiments. However, there 
is plenty of variety, and those who decide 
to have fish or meat may order it plain. 
Creole and Spanish style should never be 
ordered in public, for it frequently means 
fish or meat unfit for the table, dressed 
with hot sauces so that the odor and taste 
of decomposition are concealed. 

From the luncheon menu many good 
meals may be ordered. Here are some: 

1. Baked salmon steak plain, spinach, 

lettuce. 

2. Silver smelts plain, baked potato, 

lettuce. 

3. Pot roast without the "creamed' ' 

escarole, fresh beets, boiled onions 
without the cream sauce, which as 
a general rule is not cream sauce. 

4. Leg of mutton plain, spinach, beets, 

lettuce. 

5. Baked potato with butter, string 

beans, beets, lettuce. 

6. Eggs, boiled onions plain, beets, baked 

apple. 

[398] 



POPULAR MENUS AND COMMENT 

7. Baked potato with butter, string 

beans, spinach, lettuce. 

8. Silver smelts plain, spinach, beets, 

baked apple. 

Eating a meal of messy cooking occa- 
sionally will harm no one, but the habit of 
eating food with as much dressing as is 
in vogue at this club, and most others, will 
help to produce disease. 

The second menu is from the dining car 
of an eastern railroad. The tendency in 
ordering here will be to have too great 
variety, because no matter how much or 
little one eats, he pays one dollar. You 
have probably noticed how people stuff and 
gorge on steamships where the meals are 
not charged extra — being a part of the cost 
of the ticket. Passengers want to get their 
money's worth, so they eat several times 
as much as they ought to. 

Those who pay a dollar will probably 
try to get more than their dollar's worth, 
It is pleasant to sit eating in a clean din- 
ing car while the scenery passes by. 
[399] 



EATING FOR HEALTH 

Cost lias not been taken into considera- 
tion in planning this menu, so it is an ex- 
pensive lay-out of food — expensive and 
poor. 

The chief fault is that there are too 
many potato, fish and meat dishes — con- 
centrated protein and starch. There is a 
scarcity of the succulent vegetables, and 
fruit is absent. 

Another fault is mixing French with the 
English. "Au jus" means that the meat 
juice is served with the meat, but do not 
attempt to pronounce these words unless 
you have learned how ; likewise, if you pro- 
nounce "aux fine herbs" in English style, 
no Frenchman will understand you. 

DINING CARS 

MENU 
DINNER 



Blue Point Oysters on Half Shell 



Puree St. Germain Consomme, a la Andalous 
Olives Celery 

[400] 



POPULAR MENUS AND COMMENT 

Broiled Fresh Maekerel, aux fine herbs 
Potatoes, a la Eeitz 



Chicken Cutlets a la Montpensier 



Roast Prime Ribs of Beef, au Jus 

Roast Spring Lamb, Mint Sauee 

Baked Potatoes Stringless Beans 

Candied Sweet Potatoes 



Grape Sherbet 



German Potato Salad 



Mince Pie 



Neapolitan Ice Cream Assorted Cake 



American Cheese Saltine Wafers 



Demi-Tasse 



MEALS ONE DOLLAS 



You Cannot Duplicate It 

Though this menu is unbalanced, we can 
select some fair meals from it: 
[401] 



EATING FOR HEALTH 

1. Soup, celery, fresh mackerel with 

herbs and stringless beans. 

2. Soup, celery, spring lamb, stringless 

beans and ice cream. 

3. Baked potato, celery, stringless beans, 

cakes. 

4. Soup, baked potato, celery, stringless 

beans and ice cream. 

5. Soup, roast prime ribs of beef, celery 

and stringless beans. 

We have had to play the stringless beans 
and celery freely, for these are the only 
fresh foods served to balance the other 
heavy foods. One may obtain a double or- 
der of such vegetables when not eating as 
much of the heavy dishes as is customary. 

First-class hotels serve nearly every- 
thing under the sun, so those who live in 
them can make their selections according 
to menus given through this entire work. 
See Chapters 4, 7, 11 and 12. 

The third is the menu of the Chicago 
*'Diet Squad' ' which experimented with 
[402] 



POPULAR MENUS AND COMMENT 

the high cost of living in the late months 
of 1916: 



BKEAKFAST 


LUNCHEON 


DINNER 


Stewed prunes 


Lima bean 


Beef bouillon 


Bread 


soup 


Pot roast 


Cornmeal 


Bread 


(Chopped beef) 


Mush 


Stewed 


Boiled rice 


Coffee 


carrots 


Apple sauce 


with milk 


Tea 


Coffee 



The chief tronble here is too much 
concentrated food for the average city 
dweller. No one needs to eat so much 
starch. Please note the starches listed 
here for one day's consumption: Bread, 
cornmeal mush, lima beans, more bread 
and boiled rice. This is a fattening diet, 
but it is not a diet that will result in good 
health in the long run. We have to have 
fresh foods, some of them uncooked, to 
preserve the best of health. 

You will note that raw fruits and raw 
vegetables are absent from this menu. 

True, fruits and vegetables do not fur- 
nish so many calories, weight for weight 
[403] 



EATING FOR HEALTH 

and cost for cost, as do the concentrated 
starches. But they furnish health. What 
is the use of saving money on food, and 
then get sick and pay out the food savings 
to feed the doctor and his family on juicy 
steaks, tender celery, nice green peas, etc. t 
Buy good foods, enjoy them and stay well, 
and let the doctor look out for himself. 

There should be less starch and more 
succulent vegetables, both cooked and raw, 
in these meals. Some chopped raw cab- 
bage, usually cheap, would be a good thing 
in the dinner, in place of the rice. 

The eating of the diet squad will make 
for creaky joints, hard arteries, hyperacid- 
ity and degeneration of the entire body. 

The next menus are taken from the Lit- 
erary Digest, and are said to be a true bill 
of fare furnished to the soldiers on the 
Mexican border August 16, 17, and 18, 
1916. 



[404] 



POPULAR MENUS AND COMMENT 



Wednesday, August 16 

BREAKFAST 

Shredded Wheat Biscuit and Milk 
Scrambled Brains and Eggs 

German Fried Potatoes 
Bread Coffee 

DINNER 

Rice-Tomato Soup 

Beef a la Mode 

Baked Potatoes 

Buttered Carrots 

Watermelon Preserves 

Bread Ice Water 

SUPPER 

Roast Beef Hash 

Lyonnaise Potatoes 

Coffee Cake 

Jelly 

Iced Tea 



[405] 



EATING FOR HEALTH 



Thursday, August 17 

BREAKFAST 

Shredded Wheat Biscuit and Milk 

Hamburger Steak and Gravy 

Hashed Brown Potatoes 

Coffee Cake 
Coffee Milk 

DINNER 

Eiee and Beef Broth 

Spare Rib Pot Pie 

Boiled Cabbage 

Boiled Potatoes 

Bread Pudding 

Iced Coffee 

SUPPER 

Chili Con Carne 

Au Gratin Potatoes 

Plain Muffins 

Bread Iced Tea 



[406] 



POPULAR MENUS AND COMMENT 



Friday, August 18 

BREAKFAST 

Shredded Wheat Biscuit and Milk 

Chili Con Carne 

Fried Potatoes 

Hot Cakes and Syrup 

Coffee 

DINNER 

Cream of Cabbage Soup 

Baked "Vera Cruz" Fish 

Tomato Sauce 

Steamed Potatoes 

Stewed Tomatoes 

Chocolate Pie 

Bread Ice Water 

SUPPER 

Macaroni and Cheese 

German Fried Potatoes 

Apple-Tapioca Pudding 

Bread Iced Tea 



[407]' 



EATING FOE HEALTH 

The soldiers are not housed, but sleep in 
well ventilated tents. They have a great 
deal of drilling, and most of them have no 
mental worries outside of cursing the of- 
ficers and the system that keeps them down 
there for months when there is no fighting, 
and wondering if they will get their jobs 
back again when they return and how their 
wives and children manage to live on the 
salary they receive from Uncle Sam — a 
salary so small that it is almost invisible. 

But the outdoor life is conducive to 
health. 

These menus are more than generous, 
but they are poor food for soldiers in the 
month of August down on the hot Mexi- 
can border. Take the menu for August 
18th and note : 

First — The amount of fuel which will 
produce more heat than necessary : Shred- 
ded wheat biscuit, fried potatoes, hot cakes, 
syrup, steamed potatoes, chocolate pie, 
bread, macaroni, German fried potatoes, 
apple tapioca pudding, and more bread. 

Second — The lack of fresh raw food. It 
[408] 



POPULAR MENUS AND COMMENT 

would not be difficult to get some cabbages 
or apples or some kind of raw fruit or 
vegetable down to the camp. If the sol- 
diers were marching it might be otherwise. 

I call your special attention to the break- 
fast menu of the 18th. I wonder if they 
allow Villa to plan their meals. Such food 
is enough to corrode the insides of the 
toughest soldier. (Chili con carne means 
chili with meat.) 

On Thanksgiving Day most Americans 
enjoy a gorge. Here is a dinner served in 
a private family on Thanksgiving Day, 
1916: 

Clear tomato soup with crackers, celery, 
green olives, roast turkey with dressing, 
mashed Hubbard squash, boiled potatoes, 
boiled onions, cooked turnips, bread, salad 
of lettuce and grated carrots, pickles, cran- 
berry sauce, apple pie, mince pie, dates, 
cookies, home made cake, nuts, home made 
candy, af terdinner mints and coffee. 

When one goes out and such a meal is 
served family style, what is one to dof 
[409] 



EATING FOR HEALTH 

Most people enjoy a few very full meals a 
year, no matter how moderate they are at 
other times, and an occasional gorge will 
do no harm, provided one is not too 
extreme. 

The best way is to eat nothing but juicy 
fruit for breakfast and lunch the day that 
the big meal is to take place, and then to 
eat nothing after the feast until a good 
appetite returns. 

After a meal like the one described one 
should eat nothing but juicy fruit the fol- 
lowing breakfast and lunch, and if there 
is no hunger, take nothing but water. Then 
if there is a demand for food in the eve- 
ning, partake of a light meal. A dinner of 
this kind can not be disposed of much short 
of a day. 

After eating an unusual meal of this kind 
it is perfectly safe to go twenty-four hours 
on nothing but water. 

In this way one may eat from soup to 
nuts, but to drink coffee at an evening 
dinner is folly. 

Those who desire a perfectly clear head 
[410] 






POPULAR MENUS AND COMMENT 

next day will omit a good many items of 
food. In the above meal it would be a good 
idea to omit bread, cake, cookies, candies 
and dates. The pie is not compulsory. 
Those who like can omit other articles too, 
such as potatoes, but be sure to eat the 
celery and the salad. 

Here is a generous Thanksgiving dinner, 
but one that will not disturb those in good 
health : 

Tomato soup, turkey, boiled onions, tur- 
nips, cranberry sauce, celery, nuts, and if 
desired either a dish of ice cream or some 
dates. 

Those who masticate well and have a 
clear conscience will be able to take a very 
big dinner occasionally, without evil re- 
sults. But habitual overeating destroys 
health, beauty and life itself. 



[4U] 



CONTENTS OF BOOK FIVE 



CHAP TEE 

30. Eating in the Country and in Country 
Towns 



31. Raw Foods .... 

32. Candies and Confections 

33. ISTuts and Peanuts . 

34. Diet Hints for Various Types 

35. What and When to Drink . 

36. Popular Healing Systems Explained 



page 

413 
433 

443 
450 

464 
476 

487 



EATING FOR HEALTH 
AND EFFICIENCY 

CHAPTEE 30 

EATING IN THE COTJNTKY AND IN COUNTBY 

TOWNS 

At present there is much complaint 
about the high cost of living, and food 
prices have soared. But a large part is 
our own fault, and some of the high cost 
is due to our fancy ways of growing ill 
and dying prematurely. 

The people in close contact with the soil 
should have the best of foods at reason- 
able prices, but it is notoriously true that 
the farmers ' food supply averages poor. 
The quantity is there, but the quality is 
lacking. This Chapter is written to point 
out how to improve the condition. 

One source of high living cost is pur- 
[413] 



EATING FOB HEALTH 

chasing in small quantities. The less one 
buys at a time the less one gets for the 
money. Instead of buying one or two 
pounds of sugar or beans, get ten pounds 
or more at a time. Instead of buying 
fifteen cents' worth of prunes get a box. 
Instead of buying a quarter's worth of 
pecans, get several pounds and keep them 
in a cool place. Instead of buying enough 
potatoes for three or four meals, get a 
sack or two and keep them in a cool place. 
Instead of getting a dime's worth of 
apples, buy a bushel basket or a box. 
Instead of buying eight ounces of tea, a 
pound of coffee and six bags of Bull Dur- 
ham, get the baby a pair of shoes. This 
kind of buying saves money. Besides, 
those who keep a few dollars ahead — it is 
as easy to be chronically ahead as behind 
and much more satisfactory — can gener- 
ally get some real bargains in groceries. 
In small places it is easy to get eggs at 
reasonable prices from the farmers, or else 
keep a few hens. The sugar problem can 
be solved partly by keeping bees* A sup- 
[414] 



EATING IN COUNTRY TOWNS 

ply of raisins, figs, dates and sweet prunes 
can be had at reasonable prices by the 
box, not necessarily all at the same time. 
These are nourishing foods, and compara- 
tively speaking they are not expensive. If 
there are too many pounds of fruit for 
one family, go shares with a neighbor. If 
the grocer charges too much for nuts, get 
pecans direct from Texas and walnuts 
from California. Intelligent buying will 
greatly reduce the cost of food. 

In small places it is generally easy to 
have a garden, which will not only reduce 
table costs but add to the health account. 
In a small garden it is not advisable to 
raise corn and potatoes, because they take 
up too much space. It is more profitable 
to supply the table with lettuce, radishes, 
tomatoes, onions, carrots and other succu- 
lent vegetables. 

It is not advisable for a family to go 
into the gardening and the bee and the 
poultry business, but it would be a good 
thing for every family with access to a 
patch of land to have one interest of the 
[415] 



EATING FOR HEALTH 

kind, for we are land animals and flourish 
best when we keep in contact with the soil. 
Those who attempt too many things usu- 
ally grow weary. A side line at home adds 
to both mental and physical welfare, and 
helps to reduce the living cost. 

Correct cooking saves the food values. 
The average cook pours a large part of 
the food away with the cooking water, and 
this is especially true of vegetables. (See 
Chapters 8, 9 and 10 for correct cooking 
directions.) 

One of our national vices is overeating. 
By eating as taught in this work the food 
intake will decrease and the health and 
pleasure in living will increase. (Eeread 
Chapters 24 and 25.) 

And please do not overlook this item: 
By living as we should we put disease to 
rout. Doctor bills cease to accumulate, and 
the health, pleasure and savings accounts 
grow fat. Doctors with their inevitable 
bills are as unnecessary as disease. Those 
who live well don't have to support a phy- 
sician and his family. They need only sup- 
[416] 



EATING IN COUNTRY TOWNS 

port their own family. There are several 
hundred thousand physicians and "heal- 
ers ' ' in this land, and you bear the burden 
of housing, clothing and feeding them. 
This is a great item in the living cost in 
many families. 

It has been my experience that in small 
places and in the country families pride 
themselves on " setting a good table." 
This means that they serve a great deal 
of meat, often three times a day. And the 
main meal is composed of a hodgepodge 
about like this: 

Meat with flour gravy, potatoes, bread 
and butter, pickles, maybe a succulent veg- 
etable, cookies, pie and coffee. Sometimes 
cake with very sweet fruit sauce is sub- 
stituted for pie. 

And that is called setting a fine table. 
It is fine for the doctor and the under- 
taker, for such eating invariably causes 
disease and premature death, especially 
when the other two meals are composed 
mostly of concentrated starch, protein and 
[417] 



EATING FOE HEALTH 

fat. It is an expensive, wasteful way of 
living, for it causes much disease, which 
is costly. 

In small towns milk may be obtained at 
a reasonable price, and it is an economical 
food. To illustrate: 

One quart of milk equals any of the fol- 
lowing in food value: 

Three-fourths pound (12 ounces) lean 

beef. 
Eight eggs. 

Two pounds of lean chicken. 
Three pounds of lean fresh fish. 

These are proteid foods. Even in the 
big cities we can obtain good milk for nine 
and ten cents a quart. In most country 
towns it is obtainable for less, and the 
farmer who is a good manager can pro- 
duce it on the farm for about three cents 
per quart, which does not include delivery 
charges, but is the milk put into its re- 
ceptacle at the farm. 

Why go to a lot of trouble and expense 
to obtain meat and fish, the meat to be 
[418] 



EATING IN COUNTRY TOWNS 

served two or three times per day, when 
eggs and milk may be had at reasonable 
prices? Eggs and milk are better foods 
than meat. To compete with milk in valne 
received, when milk is obtainable at eight 
cents per qnart, lean beef would have to 
sell for about eleven cents a pound, and 
you know what you have to pay for good 
beef. Lean chicken would have to sell for 
four cents a pound, and you know what 
you have to pay for a good chicken. 

Please get the error out of mind that 
milk is a drink, for it is a splendid, hearty 
food — one quart equal in food value to two 
pounds of lean chicken. 

Another food product that may be used 
to lower the cost of living is the peanut. 
When properly prepared it is really deli- 
cious. Many enjoy it in the form of pea- 
nut butter, which takes the place not only 
of cow butter, but of meat as well, for the 
peanut is rich in protein and fat. Do not 
buy a nickel bag of peanuts, but find a 
reliable dealer and get ten or more pounds 
of shelled nuts at a time. Keep in a dry, 
[419] 



EATING FOR HEALTH 

cool place and roast them as they are 
needed. Peanuts are a cheap, concentrated 
and nutritions food, and when well masti- 
cated they are easy to digest. 

See Chapter 33 for peanut preparations. 

I have found the inhabitants of farms 
and villages ready to say, when told how 
to eat: "We can't get those foods in our 
locality. ' ' There is no excuse for not hav- 
ing plenty of vegetables in summertime, 
for nearly every community is situated 
where things will grow. 

Health is worth enough to go to the 
trouble of raising a garden, and certainly 
farmers can have gardens. They are using 
more and more care to have healthy stock 
of good quality. They go to the trouble 
and expense of building silos to furnish 
salads for their cows in wintertime, to keep 
them healthy. Isn't it a little more impor- 
tant that the farmers themselves, their 
wives and children should be healthy than 
it is to have the best of shorthorns and 
herefords? Under civilized conditions 
[420] 



EATING IN COUNTRY TOWNS 

both require some care and forethought. 

In summertime farmers can have all the 
vegetables they need. In wintertime they 
can at least have cabbage, carrots, ruta- 
bagas, turnips, parsnips, beets and onions. 
There are good canned vegetables in the 
market, and they may be used in winter. 
If necessary some member of the family 
may can some vegetables. Those who do 
not know how should write to the Depart- 
ment of Agriculture, Washington, D. C, 
for information. The Department might 
help to start a canning club for the girls 
or the boys. 

Farmers can also buy apples at reason- 
able prices by the barrel, perhaps from a 
neighbor, or they can have a small orchard. 

They can have eggs, milk, butter and 
chickens at all seasons. 

They can obtain whole wheat flour in- 
stead of living on the white flour products. 
Those who have difficulty in obtaining good 
whole wheat flour can get some hard wheat 
(called durum or macaroni wheat) and 
grind it in a hand mill. 
[421] 



EATING FOE HEALTH 

They can buy, very reasonably in bulk, 
prunes, figs, dates and raisins. 

They can, of course, have pork, but this 
is not worth much encouragement, for 
farmers have a tendency to overdo the salt 
pork eating. 

They can have honey, and in many sec- 
tions of the country maple sugar, which is 
superior to refined sugar. 

Then there are the potatoes, which are a 
splendid food when properly prepared. 
But let us stop this hyphenated cooking. 
Away with the German-fries and the 
French-fries, and on with the steamed or 
baked potatoes, which taste better and are 
better than the grease cooked potatoes. 
Mrs. Average Farmer has a good deal to 
answer for. Her cooking does not take 
the blue ribbon. 

If other fruits are unobtainable, get a 
good brand of dried fruits, such as evapo- 
rated peaches, pears and apples. Wash 
them, soak an hour and upward, and steam 
or stew. They are good food. 

Even on the farm, vegetable salads are 
[422] 



EATING IN COUNTRY TOWNS 

obtainable in winter. Most farmers eat 
little or no raw foods, which is a serions 
blunder. They get as creaky in the joints 
from living on concentrated staples as the 
horses do that are fed nothing but corn 
and oats. 

For salad purposes cabbage is splendid. 
Those who like them can with benefit eat 
grated carrots and grated turnips, mas- 
ticating well. Onions may be used for fla- 
voring. Eaw apples are always in order 
for salads, and raisins or figs will add 
savor. Here are some winter farm salads : 

1. Cabbage slaw. 

2. Cabbage and raw apples. 

3. Cabbage, apples and raisins. 

4. Cabbage and grated carrots. 

5. Sliced apples, raisins and grated 

carrots. 

6. Cabbage, grated turnips and chopped 

figs. 

Of course, the cabbage is to be raw. For 
a change use cold canned corn, peas or 
[423] 



EATING FOR HEALTH 

string beans in the winter salad, but to get 
the benefit from a salad, it must contain 
something fresh and raw. 

There is no reason why a farmer should 
not have some celery or lettuce, even in 
winter. Good canned tomatoes may also 
be used for salad material. 

There is no valid excuse for the bread- 
potato-pork diet so common on the farm. 
Think of a breakfast like this: Boiled po- 
tatoes, sliced and fried in lard, white bread 
and butter, fried fat pickled pork, and a 
cup of coffee sweetened with refined sugar. 

Is it any wonder that many farmers' 
wives are widows at forty-five, and that a 
vast number of them go insane? Such 
eating is enough to aid greatly in sending 
the husband to the grave and the wife to 
the asylum. 

Eemembering that simple eating is the 
best, and that milk is a hearty food, we 
shall have no trouble in making up menus 
for farmers in winter, menus that are 
nourishing and healthful and cheap and 
easy to prepare. Thus we conserve the 
[424] 



EATING IN COUNTRY TOWNS 

time and the strength of the farmer's wife, 
make her work easier and her life more 
pleasant. 

The farmer himself can live cheaply and 
at the same time better than before. In- 
stead of striving and struggling to get a 
competency and then hiding his weary 
bones in the earth again, he can live to 
enjoy the fruits of his labor. 

One serious trouble with the farming 
population is bolting of food. The average 
farmer acts as if eating were a terrible 
task to be finished in the least possible 
time. He has to hurry. He has "no time 
to eat slowly." 

Very well, he will have time to get 
indigestion and go into premature decay 
and death. And the world will spin on in 
the same old way, as if nothing had hap- 
pened. 

Most farmers have a much wider choice 
of food than we have mentioned, but even 
those who are limited in their selection 
can have dandy food. Here are some 
menus : 

[425] 



EATING FOR HEALTH 



Whole wheat bread or muffins or biscuits 

with butter. 
Some raisins or figs. 
Glass of milk. 



Corn bread or toast or baked potatoes with 

butter. 
Dish of custard. 
If convenient a cooked succulent vegetable. 



Eggs or some kind of meat. 

Turnips and string beans. 

Cabbage slaw or a salad. 

Baked apple or stewed prunes if desired. 



[426] 



EATING IN COUNTRY TOWNS 



Apples, raw or cooked. 

Eaisins or prunes. 

Cottage cheese or buttermilk. 



Macaroni and cheese or potatoes. 
One kind of succulent vegetable. 
Glass of milk. 

3 

Chicken or other meat. 

Cooked cabbage and canned peas. 

Salad of cabbage and grated carrots or 

some other kind of raw green stuff. 
Dish of gelatin if desired. 



[427] 



EATING FOR HEALTH 



Toasted whole wheat bread with butter. 
Broiled or boiled bacon. 
Dish of sweet prunes. 



Cooked rice and raisins or corn breado 
Glass of rich milk. That is enough. 



Eggs or a dish of custard. 
Cooked carrots and onions. 
A salad of fruits and vegetables. 



[428] 



EATING IN COUNTRY TOWNS 



Some kind of boiled cereals of wheat or 
oats. Have a generous supply and mas- 
ticate well. 

Some raisins. 

Glass of milk. 

2 

Some kind of mild cheese. 

Fruit, stewed or raw. 

A dish of string beans if desired. 



Baked or boiled navy beans. 

Boiled beets. 

Cabbage, both cooked and raw. 



[429] 



EATING FOR HEALTH 

Chapter 35 tells what and when to drink. 

This is plenty of food. Instead of eating 
a great variety, it is best to eat a limited 
number of foods at a meal, varying from 
meal to meal. For instance, there is no 
need of bread and potatoes when one has 
baked beans. The beans furnish all the 
starch and protein needed. The great va- 
riety leads to overeating, which causes 
disease. 

In summer the farmer is able to pro- 
cure the common foods ; in fact, he can 
raise many of them. (See Chapters 11 
and 12.) 

These menus are balanced and they con- 
tain the health-giving natural salts. On 
a well managed farm this kind of eating 
is not expensive. The sweet fruits are not 
strictly necessary, but they are good. 
Those who want to live most simply can 
do so, for whole wheat bread and whole 
milk make a well balanced diet, and noth- 
ing more is needed. An occasional dish of 
cabbage, cooked or raw, ought to be grate- 
ful, It is easy to live well. 
[430] 



EATING IN COUNTRY TOWNS 

Some farmers sell their best products 
and live on the culls. All we get out of 
life is living, so why not enjoy the best we 
produce ? 

There is no valid excuse for the death- 
dealing mode of living on the farm. It 
should be the healthiest existence, and it 
can be made so. 

Those who live in small towns can have 
anything that the farmers have. They can 
also store up some of the succulent vege- 
tables that keep well, or they can club 
together and get supplies sent from the 
central markets. 

There is no such thing as being unable 
to get good food in this land, if there is 
an intelligent desire for it. 

There is a tendency in the country to 
have coffee three times a day, and it is 
often served to children as soon as they 
will drink it. The coffee drinking is over- 
done and it helps to cause disease. Coffee 
is not a necessity, but it has enslaved civ- 
ilized man to such a degree that talking 
about its harmful effects is almost useless. 
[431] 



EATING FOE HEALTH 

The nervous instability caused by persist- 
ent coffee drinking is looked upon as a part 
of normal life. Those who desire first- 
class health will either not drink coffee or 
confine themselves to one cup in the 
morning. 

Children should not have coffee. 

As soon as country people will use the 
intelligent care in looking after themselves 
that they do in housing and feeding their 
favorite stock they will have good health, 
health upon which they can depend. 

Under civilized conditions health is an 
achievement. It has to be deserved or 
earned, but it is worth a hundred times 
the price we pay for it. 



[432] 



CHAPTER 31 



KAW FOODS 



Doubtless you have read that cooking is 
all wrong, that we ought to live on raw 
foods. To live on raw foods is possible, 
but under present conditions it is not 
advisable. 

Some of the raw foods that are pleasant 
to the taste, and at the same time easy to 
digest, should be taken raw most of the 
time. The reason is that nature has stored 
in raw foods the fourteen (or maybe it is 
fifteen or sixteen or seventeen) elements 
of which the body is composed, in such 
form that the body can easily digest and 
assimilate them. In these foods we find 
lime and iron and phosphorus and carbon 
and soda and potash and gases so com- 
pounded that the body can make use of 
them. 

[433] 



EATING FOR HEALTH 

When heat is applied to these foods it 
always causes some change in the natural 
salts. They are not as available as they 
were before. As these salts are absolutely 
necessary for a healthy existence, it will be 
seen how important it is to take some raw 
foods. 

We may gorge and at the same time 
starve. More are ill nourished from over- 
eating of poorly prepared foods than from 
lack of a sufficient quantity of food. Go 
on a diet of water and pure refined sugar, 
and you will starve before another indi- 
vidual does who takes nothing but water. 
Still, sugar is a concentrated food, but it 
is so deprived of the vital, natural salts 
that it will not nourish the body when noth- 
ing else is eaten. Instead, it causes physi- 
cal degeneration. 

It is very important to get the natural 
salts. 

Fruits: These foods are rich in salts, 
and most of them are better raw than 
cooked. At least one-half of the time the 
[434] 



RAW FOODS 

fruits should be eaten raw. When cooked 
they should not be so sugared that they 
are syrupy. 

Prunes, dates and raisins are good raw, 
or soaked for several hours, or cooked. 

Bananas should be ripe when eaten raw, 
the fruity part being sweet and mellow, the 
skin deep yellow and turning black. 

Berries are best uncooked. 

Nuts: Most of the nuts are best raw. 
All the preparation they need is thorough 
mastication. There is no objection to nut 
butters. 

The chestnut is best steamed or boiled 
or roasted. 

Milk: Best uncooked. Pasteurizing and 
boiling unbalances it. Children fed on 
boiled milk have a tendency toward rick- 
ets — due to lack of available natural salts. 

The unheated cottage cheese is the best. 
Clabbered milk and buttermilk are good 
foods, and junket is all right. 

Succulent vegetables: Those who have 
good digestive powers may eat the succu- 
[435] 



EATING FOR HEALTH 

lent root vegetables raw, but they are to 
be well masticated. For the average indi- 
vidual these vegetables are best cooked. 

The salad vegetables (see list in Chap- 
ter 2) are best when taken raw. 

All vegetables, raw or cooked, should be 
well masticated. 

Cereals: The raw cereal foods are too 
difficult to digest for the average individ- 
ual. The cells of which the grains are com- 
posed are surrounded by a tough covering 
of cellulose. When the teeth fail to grind 
up these tiny particles (the cells of the 
grains) the digestive juices often fail to 
break down the envelopes of cellulose. The 
result is indigestion. 

Doubtless most people could digest raw 
cereals if they would dedicate their lives 
to digestion, living an active life in the 
open. But as we are unable to do that, it 
is best to cook most of the concentrated 
starchy foods. This applies to wheat, oats, 
barley, rice and all other grains. 

Tubers: Irish and sweet potatoes and 
[436] 



RAW FOODS 

the Jerusalem artichoke are best cooked. 
Some like raw potatoes and if they masti- 
cate thoroughly they may indulge. 

Legumes: Kipe peas, beans, lentils and 
peanuts are difficult to digest in their raw 
state unless they are masticated more thor- 
oughly than most people will. They are 
best cooked. Green peas are good cooked 
or raw. 

Meats and eggs: Easily digested in raw 
state, but raw meats would make vege- 
tarians of most of us. 

Conclusion: Milk, fruits and salad vege- 
tables should be taken uncooked most of 
the time. There are those who swear by 
raw grains, but if you try to live on them 
very long, you will probably swear at them. 

DISEASE SYMPTOMS 

Disease means that we have been mak- 
ing so many mistakes that the body has 
become disgusted. The word disease means 
lack of ease, and this absence of ease is 
T4371 



EATING FOR HEALTH 

nature's way of telling us that the body is 
deranged, out of harmony, out of tune. It 
is a warning to us to change our ways or 
take the consequences. 

We shall discuss only a few superficial 
symptoms, explaining what they mean: 

Coated tongue: It may indicate many 
kinds of digestive wrongs, but always shows 
that the digestive tract is not properly 
performing its function. For instance, a 
white tongue indicates hyperacidity, based 
on abnormal fermentation. A tongue 
coated heavily at the base (back) shows 
a foul condition or a sluggish condition 
of the lower bowel (colon) . A nasty brown 
coat (if it is not due to tobacco or other 
coloring substance taken into the mouth) 
shows a toxic condition of the alimentary 
tract and the blood. 

Red nose is generally due to indigestion 
or too much alcohol. Some have a shining 
nose without sinning in diet and drink, 
but not one that we call a ' ' lamp. ' ' * 

Bags under the eyes generally mean poor 
[438] 



RAW FOODS 

circulation, and often accompany heart and 
kidney diseases. Black rings nnder eyes 
common in liver troubles. Slight puffiness 
is normal to some people, having had it 
since childhood. Children of drunkards 
are sometimes born with puffy eyes. 

Greenish or yellowish tinge in white of 
eyeballs shows an engorged state of the 
liver, with too much bile pigment thrown 
into the blood. Due to dietetic abuse. Ex- 
cess of milk, cream, meat and alcohol will 
produce the condition, and so will other 
foods. Wrong eating and drinking always 
at the bottom of this trouble. 

Grayish skin of a dull, dead color shows 
that the circulation is bad and the blood 
impure. Digestive disorders always play 
a part in causing it, but so may laziness, 
impure air, tea and coffee. 

Dry parchment shin with a yellowish 
tinge is frequently seen on those who over- 
eat of starch and sugar. Indicates hyper- 
acidity and hardening. Due to improper 
[439] 



EATING FOB HEALTH 

eating. Vegetarians with a cereal bent are 
liable to get it. 

Pimples always indicate wrong living. 
They are easy to prevent, and no one needs 
to have them. Wrong eating is the cause, 
especially overeating of rich, heating 
foods, such as cream, sugar, chocolate and 
meat. Germs are blamed for producing 
them, but that is nonsense. Pimply indi- 
viduals recover in a very short time on a 
correct diet. 

Boils are pimples on a large scale, and 
so are carbuncles. Improper feeding is al- 
ways the chief cause. 

Falling hair is sometimes due to disease, 
such as typhoid fever. Sometimes it is a 
family trait. Most of the time baldness 
can be prevented. Tight and heavy head- 
gear helps to produce baldness. So does 
sour scalp, caused by uncleanliness and 
bacterial activity. Sometimes the bald- 
ness is due to bad blood which does not 
nourish the roots of the hair. The men 
who do not wish to become baldheaded 
[440] 



RAW FOODS 

have a good chance of keeping their hair 
by beginning this procedure before they 
have lost much hair: 

Wear light hat or cap that does not press 
upon the arteries that supply the scalp. 
Each evening spend a minute or more 
massaging the scalp or pulling the hair, 
pulling on the hair covering two or three 
square inches of scalp with each tug. 

Once a week wash the hair thoroughly, 
using plain soap, and rinsing well. After 
washing the hair, apply alcohol. Use grain 
alcohol, half water and half alcohol. Also 
wet the hair with the water-alcohol mix- 
ture once a week between washings, that 
is, use alcohol on the scalp twice a week. 
Use the comb and brush on the hair while 
it is still wet with alcohol solution. Keep 
comb and brush clean. 

Healthy blood discourages baldheaded- 
ness. So much for the vanity of the male 
of the species. 

Cold sores, better named fever blisters, 
indicate digestive disturbance and are due 
[441] 



EATING FOE HEALTH 

to wrong eating, generally overeating and 
undermasticating. 

Tonsilitis and adenoids, same as cold 
sores. 

Pain is the best friend of humanity. If 
it were not for pain the human race would 
not now be in existence, for the tendency 
is to go the pace until discomfort becomes 
too great a price to pay for one's folly. 
Pain compels us to reform and thus en- 
ables us to exist. 

There are many causes of pain, but the 
important point to remember is that, bar- 
ring accidents, pain arises from wrong liv- 
ing, physical and mental. 

The moral is : Learn to live right and be 
well and comfortable. 



[442] 



CHAPTER 32 

CANDIES AND CONFECTIONS 

If there are children in the family, there 
is also a candy question. In many families 
of adults the question is just as acute. 

Eating candy is a habit, and it is a bad 
habit. But it is so deeply rooted that 
preaching about it is like barking at the 
moon. There are various ways of eating 
candy, and if you feel that you must have 
it, at least eat it in»such a way that it will 
not do much harm. 

Children love sweets and they ought to 
have them, for sweets are quickly turned 
into energy. The active little ones require 
much energy-producing food. 

If the children are properly raised from 
infancy they will not especially care for 
[443] 



EATING FOR HEALTH 

candy, for they will then acquire a taste 
for sweet fruits — raisins, figs, dates — 
which are more delicious than candy to an 
unspoiled tongue and palate. By all 
means, if you have young children give 
them the sweet fruits, and tell them that 
these are the best candies made, nature's 
own. The sweet fruits are to be given at 
meal time, not as lunching materials. 

Here are a few meals that are good for 
young children, meals that will satisfy the 
craving for sweets: 

1. Baked apple, raisins and glass of 

milk. 

2. Orange, figs and a glass of milk. 

3. Dates, stewed or raw, and a glass of 

milk. 

4. Eice and raisins boiled together and 

a glass of milk. 

5. Oven toast with honey, raisins and 

milk. 

6. Eipe bananas, stewed sweet prunes 

and milk. 

[444] 



CANDIES AND CONFECTIONS 

Children who get sneh meals as often as 
they desire will not be tortured by candy 
hunger. 

Sometimes it is all right to make some. 

FKUIT AND NUT CONFECTIONS 

Take the kernels of peanuts or nuts. 
Take equal parts of sweet dried fruits, 
such as evaporated pears, prunes, figs, 
dates or seeded raisins. 

Run the nuts and fruit selected through 
a mill that grinds rather coarsely, two or 
three times, to make a good mixture. Roll 
out on board to thickness of one-half inch 
or a little more. Cut into squares the size 
of ordinary caramels. If you make a 
large quantity, wrap the squares in oiled 
papers. 

Many kinds of confections may be made 
in this way, and a few recipes will be given 
to illustrate: 

1. 3 ounces of almonds ; 3 ounces of dates 
and evaporated pears. Mix and 
prepare. 

[445] 



EATING FOB HEALTH 

2. 3 ounces of peanut kernels; figs and 

raisins to make 3 ounces. Mix and 
prepare. 

3. 3 ounces of English walnuts; equal 

parts of dried pears, raisins and 
dates, enough to make 3 ounces. 
Mix and prepare. 

Make your own recipes. Eemember 
that the total weight of the nut kernels 
should equal the total weight of the fruits 
used. There is no charm about three 
ounces. You may take two or four or six 
ounces as your standard. 

If the nut meats are large and the fruits 
are hard to get through the mill, put them 
into chopping howl and cut them up be- 
fore running through mill. 

These confections are very rich, and two 
ounces make a large portion. Less is bet- 
ter. Give only at meal time, and if two 
ounces are eaten, that is the main part of 
the meal. 

Ordinary candy is not a good food be- 
cause it is made of refined white sugar, 
[446] 



CANDIES AND CONFECTIONS 

which is a dead carbon food, as dead as 
coal, robbed of all its life-giving proper- 
ties, for it contains practically no salts. 
It is not fit food for growing children. 
Those who eat much refined sugar have 
poor teeth and bones, and are very prone 
to have swollen glands, catarrh and 
adenoids. 

Teach the children to eat at meal times 
and not at other times. If you think the 
children must have candy, give it at meal 
times. Better than white sugar candy is 
candy made of maple sugar, honey and 
molasses. 

I do not recommend candy for growing 
children, but if you insist on feeding it, 
here are some meals that are not as injuri- 
ous as the ordinary way of giving candy 
between meals : 

1. Berries, candy and a glass of milk. 

2. Toast, candy and milk. 

3. Apples, candy and cottage cheese. 

4. A big dish of fruit salad with nuts 

and some candy. 
[447] 



EATING FOR HEALTH 

5. Cooked succulent vegetables, candy 

and milk. 

6. One cooked succulent vegetable, either 

celery or lettuce, candy and if de- 
sired some milk. 

It is well to remember that concentrated 
sugars are irritants, and if large quanti- 
ties are eaten, either as sugar or as candy, 
they will cause digestive disturbances. 

Highly colored candies should not be 
given. The best candies are made of fruit, 
nuts and sugar. 

A good candy for a child is to remove 
the stones from dates and replace them 
with pecan meats or other nut meats. 

Candy hungry adults should not eat be- 
tween meals. If they must have candy, let 
them take it at meal time. They may do 
as the children are recommended to do, 
make an occasional meal of candy with 
light food. Any of the candy meals for 
children will serve for adults. 

Instead of having other dessert, adults 
may occasionally eat a few pieces of candy, 
[448] 



CANDIES AND CONFECTIONS 

and they may choose their favorite kind, 
but it ought to be made of good material. 
Plain candies are best. 

Sweet fruits are better than candies for 
adults. If they indulge in candy, they 
should eat liberally each day of fresh vege- 
tables and some fruit. Refined sugar eat- 
ing has a tendency to turn the system acid, 
and enough succulent vegetables, especially 
salad vegetables, ought to be taken to over- 
come this tendency. 

Those who have sallow complexion, bad 
teeth and catarrh can often thank can- 
dies, sugars and white flour products for 
their physical state. 

Candy, like alcohol, is an enemy of 
beauty. Its tendency is to make the skin 
coarse. Candy has a strong tendency to 
ferment in the digestive tract, especially 
when it is taken in large quantities. This 
makes the body acid and the blood impure. 
Impure blood is the source of bad com- 
plexion and nearly every other ill. 

Candy should not be eaten before retir- 
ing in the evening. 

[449] 



CHAPTEE 33 



NUTS AND PEANUTS 



"We say nuts and peanuts, because 
though peanuts seem like nuts, they are 
not nuts. They are legumes, related to 
peas, beans and lentils. 

NUTS 

Nuts are a good, clean, concentrated 
food. When well masticated and rightly 
eaten they are easy to digest, but when 
swallowed in big pieces they can hardly 
be digested. 

Most people think nuts are too ex- 
pensive. When their nourishing vajue is 
considered, they are not as expensive as 
the choice cuts of meats. They furnish 
protein as cheaply as meats, and in fuel 
,£450] 



NUTS AND PEANUTS 

value they are much cheaper than good 
lean meats. The reason is that the nuts 
are concentrated foods, while the lean 
meats are mostly water. A pound of 
shelled pecans is as nourishing as five to 
seven pounds of lean meat. 

Nuts should not be eaten at the end of 
a hearty meal. They should form the 
main part of the meal. The ordinary nuts 
may be eaten in place of meat or fish or 
eggs in any of the menus given in this 
work. If they are eaten in this way and 
well masticated, they are easy to digest. 
Two ounces of nut meats make a gener- 
ous portion, and many will be satisfied 
with less. 

When one eats too much of other foods 
and then adds insult to injury by eating 
some nuts, it is easy to get indigestion and 
it is easy to blame the nuts, when the 
gluttony is at the bottom of the trouble. 

Blanching: When the nut kernels are 
covered with a thick membrane, like the 
almond, they should be blanched. Pour 
[451] 



EATING FOR HEALTH 

boiling water over the kernels, allow them 
to stand three or four minutes and then 
pop the meats out of the skins by press- 
ing with the fingers. Almonds may be 
blanched by soaking the kernels seven or 
eight hours in cold water and then pop- 
ping them out. Brazil nuts and cocoanuts 
have to be peeled. 

Roasting: Place shelled, and if neces- 
sary blanched, nuts in pan in moderate 
oven and keep them there, shaking or stir- 
ring frequently, until they suit taste, but 
do not burn them. 

Salted nuts: Same as roasted nuts, ex- 
cept that salt is sprinkled on the kernels 
when they are placed in oven. 

Nut butters: Blanch the nut meats and 
grind fine. If the ground meat is too oily, 
press some of the oil out. If the pulp is 
too dry, add some water or oil, or add 
water and oil. Make only a small amount 
and keep in cold place, for nut butters 
soon turn rancid. These butters may be 
salted or unsalted. 

[452] 



NUTS AND PEANUTS 

Brazil nut butter is made of the raw 
nut kernel. Peel off the brown skin, be- 
ing careful not to soil the meats, and grind 
the kernels. 

Almond butter is made of the almond 
kernel after it has been dried in the oven, 
but do not keep the nuts in oven until the 
kernels turn brown. 

The nut butters may be used in place of 
other fatty foods. 

Nut oils : They are good foods and may 
be used in place of other fatty foods. All 
right for salads. 

Nut milk: Shake up finely ground nut 
meats in water. Make of consistency to 
suit taste by using more or less ground 
nuts. For adults and children who are 
past the age of four or five this may be 
used in place of other milk. 

Nut breads: Add broken nut meats to 
dough and treat like other dough. Nut 
breads are good, and more nourishing 
than other breads, so be careful to avoid 
overeating. 

[453] 



EATING FOR HEALTH 

Nuts in salads: See Chapter 10. 

Nuts in confections: See Chapter 32. 

Cocoanuts: They contain much fat and 
are very nutritious. Two or three ounces 
of cocoanut meat with fruit make a good 
meal. Cocoanuts (grated) may also be 
added to the confection described in Chap- 
ter 32. 

Natural cocoanut milk is the clear, sweet 
liquid that comes from the fresh cocoa- 
nut. It is a good drink, containing some 
nourishment. 

Artificial cocoanut milk: Take average 
sized fresh cocoanut, peel and grate. Pour 
from pint to pint and one-half of boiling 
water over the grated cocoanut meat. Put 
aside until cool and then strain. Use in- 
stead of cow's milk. 

Cocoanut cream is obtained by allowing 
the milk just described to stand until the 
fat comes to the top. Skim off and use 
instead of other cream. 

Cocoanut butter may be purchased on 
T454] 



NUTS AND PEANUTS 

the market. It is the extracted, refined 
fat of the cocoanut. May be used in place 
of other fats. It is not the same as cocoa 
butter, for the cocoa butter is made of 
the fat of the cocoa bean. Those who like 
it may eat it instead of other fat. 
Copra is the dried cocoanut meats. 

Chestnuts are very starchy. Instead of 
using chestnuts to replace meat, fish or 
eggs, use them to take the place of other 
starches, such as bread and potatoes. 
Chestnuts are about three times as starchy 
as potatoes and contain more starch than 
bread. 

The ripe raw American chestnut, which 
is a small variety, may be eaten without 
any preparation. Masticate well. 

Boiled chestnuts are prepared in two 
ways: 

1. Take the whole chestnut, put into 
boiling water and let boil about twenty 
minutes. 

2. Eemove shell and skin from the ker- 

[455] 



EATING FOR HEALTH 

nels and boil them about twenty minute s c 
Water may be unsalted or lightly salted. 

Roasted chestnuts: Cut through the 
chestnut shells on the flat side, making 
a cross. Put into skillet over hot fire, 
shaking from time to time. Takes about 
twenty minutes. 

Pistachios (nuts with green kernels) are 
roasted in the shell. 

Cashew nuts are poisonous when raw, 
but roasting destroys the poison. They 
are delicious, but not very plentiful. 

The lichi nut is a curiosity. The flesh is 
sweet, somewhat like a raisin, and it is 
surrounded by a thin shell. Sometimes 
called Chinese nuts. 

Almonds, Brazil nuts, filberts (hazel 
nuts), pecans and walnuts are the ones 
we most commonly use. The pignolia, or 
Spanish pine nut, is good. Eat any of 
the nuts that you relish. Most of them 
are so delicious in their natural state that 
[456] 



NUTS AND PEANUTS 

they can not be improved upon. Boast- 
ing is good for some nuts. 

Nuts are fine foods, but they are not 
health foods any more than raw apples 
and cabbage. 

PEANUTS 

Peanuts are a valuable food, and they 
are growing in popularity. The peanut 
kernel is one of the most concentrated of 
nature's foods. The varieties in most 
common use are: 

1. The Virginia peanut, which grows 

large kernels in large pods ; the ker- 
nels are long. This peanut contains 
a moderate amount of oil. 

2. The Spanish peanut, which grows 

rather small, rounded kernels, in 
small pods. This peanut is rich in 
oil. 

3. The North Carolina (or African) 

peanut, which is of medium size and 
very rich in oil. 
[457] 



EATING FOB HEALTH 

The composition of the peanut varies 
with climate, soil, location and variety. 
The average composition of oily peanuts 
may be said to be : 



42 


per 


cent. 


oil. 




26 


n 


a 


protein. 




17 


a 


a 


starch and 


sugar. 


8 


a 


a 


water. 





7 " " natural salts and waste. 

Peanuts are comparatively cheap. They 
cost far less as a source of protein and 
fats than do meats. 

Eaten in moderation and well masti- 
cated, they are easy to digest. 

For the average person, roasting makes 
the peanut more appetizing and easier to 
digest. Peanuts may be purchased al- 
ready roasted or they may be roasted at 
home. The individual has to suit himself 
about the degree of roasting — mild, me- 
dium or high. 

A medium roast is good. A high roast 
scorches the oil, protein and starch some- 
[458] 



NUTS AND PEANUTS 

what, making the peanuts and peanut 
products deep brown. 

Roasting: Take peanuts, shelled or un- 
shelled. Place the unshelled peanuts in 
a hot oven, and the shelled ones in a mod- 
erate oven. The shelled peanuts must be 
stirred or shaken frequently. Koast to 
suit taste. 

Eoasted peanuts are a good food, salted 
or unsalted, without further preparation. 
Heavy salting is not desirable. 

Eoasted peanuts, whole or ground, may 
be used to take the place of nuts, eggs 
or meat. 

Two ounces of peanut kernels contain 
about as much nourishment as fourteen 
ounces of lean meat; hence two ounces of 
peanuts make a very generous portion for 
the main part of a meal. 

Peanuts being one of the richest of 
foods, should be eaten at meal times only. 

Here are some menus to illustrate how 
peanuts may be eaten, the peanuts being 
the main part of the meal. 
[459] 



EATING FOR HEALTH 

1. Peanuts and one or two kinds of 

fruit. 

2. Peanuts, cooked cabbage, celery, 

baked apple. 

3. Peanuts, parsnips, string beans, a 

salad of either fruits or vegetables. 

4. A fruit salad made of two, three or 

four fresh, ripe raw fruits, sprin- 
kled over with a generous amount 
of peanuts. (Good meal, especially 
in summer.) 

5. Toast, peanut butter, asparagus. 

6. Baked potato, peanut butter, one or 

two cooked succulent vegetables, 
vegetable salad. 

But it is best not to eat peanuts in the 
same meal with milk, nuts, cheese or 
meat. 

Peanut butter is growing in popularity, 
forming an important part of our food. 
For the benefit of those who care to make 
their own butter, we shall give several 
recipes. The grinding may be done with 
a meat mill, set at high tension to grind 
[460] 



NUTS AND PEANUTS 

fine, or one may purchase a so-called nnt 
mill in the market. 

Salting is not necessary, but those who 
prefer salted peanut butter may strew salt 
in moderation over the kernels before 
grinding. 

The peanuts are to be blanched (brown 
skins removed) before grinding. The 
blanching is easily done by rubbing them 
in a coarse bag. If the rubbing is vig- 
orous this also removes the germ, which 
is the tiny body lying at one end, between 
the two halves of the kernels. If the but- 
ter is to be kept a long time, remove the 
germs. If it is to be consumed within a 
few days, it makes no difference. Peanut 
butter containing germs spoils rather 
quickly. 

Now we have the freshly roasted peanut 
kernels, blanched, and perhaps the germs 
removed. Here are several methods of 
making them into peanut butter: 

1. Take a peanut which contains only a 
little oil (Virginia), grind and mix 
[461] ' 



EATING FOR HEALTH 

with the ground pulp enough olive 
oil or peanut oil to make of desired 
consistency. 

2. Take a peanut rich in oil (Spanish), 

grind and press out the oil until it 
is of desired consistency. 

3. Take peanuts rich in oil and peanuts 

poor in oil and grind together. A 
blend of Virginia and Spanish pea- 
nuts makes a good butter. 

4. Buy a good brand of peanut butter 

on the market. The best peanut 
butter contains nothing but pea- 
nuts, either slightly salted or un- 
salted. 

Also, the best peanut butter is made up 
of fine granules. It is not pasty. 

Peanut butter may be used in place of 
cow's butter. One ounce is a very large 
serving. One-half ounce (a level table- 
spoonful) is probably all you need. Pea- 
nut butter contains only about one-half 
as much fat as dairy butter, but the pea- 
nut butter also furnishes protein and 
[462] 



NUTS AND PEANUTS 
starch, which the dairy butter does not. 

Peanut oil is a rich food, and may be 
used by those who relish it instead of olive 
oil or butter or other fats. Olive oil is 
our best food oil, nut and peanut oils come 
next and then cottonseed oil. 

Greasy cooking is always bad, no matter 
whether the grease is of animal or vege- 
table origin. Ye vegetarians please take 
note of this truth: 

Foods fried in olive oil, peanut oil or 
cottonseed oil are as ruinous to digestion 
as foods fried in butter, lard or other ani- 
mal fat. 

It is the frying that is objectionable, not 
the variety of fat. 



[463] 



CHAPTER 34 

DIET HINTS FOR VARIOUS TYPES 

People differ a great deal, and various 
individuals have to give themselves dif- 
ferent care. The reason you can't drink 
as much coffee, smoke as many black 
cigars and partake of as much mountain 
dew as Mr. Blank is that you are not Mr. 
Blank. All are hurt by abuse, but some 
can tolerate more than others. 

If an individual is seriously ill, in nearly 
every case some one should be called upon 
for advice. I know that it is a mistake to 
get advice from those who depend upon 
medicines and serums and vaccines in ill- 
ness. All the sick individual needs is the 
proper proportions of fresh air, 'water, 
food, rest, sunshine (both the solar and 
the mental kind) and cleanliness and com- 
[464] 



DIET HINTS FOR VARIOUS TYPES 

fort. Get advice from some one who 
knows how to adjust the individual in this 
way. 

Here are some suggestions for people 
who are not well, but still are not suffer- 
ing acutely. 

Nervous individuals: If extremely nerv- 
ous, avoid everything that is very sour, 
including acid fruits. Select mild fruits, 
such as bananas, pears, the mildest of ap- 
ples, sweet fruits, and the berries that 
require no sugar. 

All other foods may be eaten. 

Nervous individuals usually have indi- 
gestion, hence extra care should be taken 
to masticate thoroughly and eat slowly. 

Thin individuals: Eeread Chapter 17. 

Plethoric individuals: These are the 
sluggish people who like to take the world 
too easy. Easiness is all right, but if car- 
ried to extremes people become diseasy, 
which is all wrong and improper. Ple- 
thoric people usually have a great capacity 
for health, but they fail to avail them- 
[465] 



EATING FOR HEALTH 

selves of it. They generally go into dis- 
ease and degeneration while still young, 
and into eternity early. Having good 
digestive and assimilative powers, they 
abuse themselves by overindulgence in 
food and drink. 

They have great vital capacity, but die 
comparatively young. Here are a few 
hints for the plethoric who have the will 
to live: 

Instead of sitting down after dinner 
sucking a pipe, go out and get some fresh 
air. 

Instead of eating three hearty meals per 
day and growing fat, reduce the food in- 
take until the weight is about that shown 
proper for an individual of your height. 
See Chapter 16. 

Drink water, but no alcohol. 

Instead of taking large quantities of 
milk, cream, eggs and meat, which is the 
tendency among plethoric individuals, 
substitute succulent vegetables and juicy 
fruits to a large extent. 

These few simple hints will prevent pre- 
[±66] 



DIET HINTS FOR VARIOUS TYPES 

mature degeneration, if put into practice. 

Fat individuals: Eeread Chapter 16. 

BHEUMATISM 

Space is wanting for a complete treatise 
on rheumatism, but we shall give some 
helpful hints. Those who become rheu- 
matic usually remain so. But it is easy to 
cure rheumatism. Medicines, serums and 
operations will not do it, but correct liv- 
ing will cure rheumatism every time. 

The cure is mostly dietetic. Those who 
eat right soon get their blood purified, and 
then there will be no more rheumatism. 

In serious cases with much pain, avoid 
all sour foods for a time. Those who have 
a bad case of rheumatism had better get 
expert advice, but if the expert prescribes 
medicine, serum or operation, the advice 
should be rejected. To cure rheumatism, 
simply clean up the intestines and the 
blood stream. 

Under the correct treatment the pain 
will usually leave in from three days to 
[467] 



EATING FOR HEALTH 

three months. Those who cease suffering 
in three days are very fortunate, for that 
is unusual, but it happens. I have person- 
ally had a few patients of that kind. 

The less one eats in the beginning, the 
sooner the pains will leave. In very bad 
cases it is often a good idea to feed noth- 
ing but succulent vegetables for a few days. 

Buttermilk usually agrees well with 
rheumatics. A good meal is one or two 
glasses of buttermilk and nothing else. 

Starchy foods should be eaten but once 
a day. 

Desserts should be omitted until the 
pain leaves. 

Those who enjoy meats hardly ever 
have to discontinue them. My experience 
has been that sugars and starches cause 
more suffering among rheumatics than 
meat does. However, meats should not 
be taken more than once a day, and light 
meats, like lamb and chicken, are best. 

Keep the bowels open. 

Of course, there is temporary loss of 
weight. 

[468] 



DIET HINTS FOR VARIOUS TYPES 



SAMPLE MENUS FOE KHETJMATICS 
1 

One or two glasses of buttermilk. 



Two or three kinds of cooked succulent 
vegetables, such as spinach, cabbage and 
carrots. 

3 

Chicken, baked, boiled, broiled or roasted. 
Cooked onions, green peas. 
Generous amount of celery, or a vegetable 
salad. 



[469] 



EATING FOR HEALTH 



Oven toast, about two slices. Masticate 

well. 
Glass of milk or buttermilk. 

2 
Vegetable soup. 

Cooked cauliflower or other succulent veg- 
etable. 
Mild baked apple. 



Nut meat or eggs. 
Beet greens or other greens. 
Turnips or other cooked succulent vege- 
table. 
Salad of green vegetables. 



[470] 






DIET HINTS FOR VARIOUS TYPES 

Kheumatics should masticate very thor- 
oughly and be moderate in eating. 

When the body gains ease, gradually in- 
crease the food intake and after recovery 
live properly. Then there will be no more 
rheumatism. 

Nearly all chronic diseases that are con- 
sidered incurable, are in fact curable. Of 
course, the victims can go into such ex- 
treme degeneration that there is no help 
for it. 



ACID CONDITION OF BODY OR HYPERACIDITY 

Many individuals are suffering from 
what is known as hyperacidity of the body. 
In plain English, the body, instead of re- 
maining sweet, has become sour. . 

The acid condition may be due to va- 
rious causes, but there is one which 
overshadows all others — improper eating. 
Nearly all of the hyperacidity is due to the 
eating of the wrong kinds of food, over- 
eating and undermasticating. 
[471] 



EATING FOR HEALTH 

The foods that cause most of the acidity 
are the different kinds of meats, eggs 
and the concentrated starches, especially 
wheat, oats, barley, rice and corn. The 
refined foods (such as polished rice and 
white flour) are the worst, for these have 
been deprived of nearly all of the salts 
that help to keep the body sweet. 

The succulent vegetables and the mild 
fruits help to overcome the acid condition. 
Potatoes, especially baked and eaten with 
a part of the peel, are helpful in this con- 
dition, and it would be a good thing to use 
baked potato instead of bread a part of 
the time. In these cases nut meats, cot- 
tage cheese and milk are better than meat 
and eggs. 

Vinegar and all other fermented prod- 
ucts should be avoided, for they make the 
condition worse. 

Some believe that hyperacidity is due 
to the acid in the gastric juice, but that 
has practically nothing to do with it. * The 
acidity is principally due to the abnormal 
fermentation of the foods taken into the 
[472] 



DIET HINTS FOR VARIOUS TYPES 

system. It is safe to say that hyperacidity 
is based on wrong eating and indigestion. 

Most of the diseases that we have to 
overcome are accompanied and partly 
caused by hyperacidity, among them 
nervousness, eruptive fevers of childhood, 
and rheumatism. The hyperacidity is due 
to wrong eating, and the cure is brought 
about by correcting the eating. It may 
take those who are badly afflicted some 
months to recover. 

But it is worth the time and effort. 

The menus given for rheumatics in this 
Chapter are cleansing and will help to 
overcome hyperacidity, but we shall give 
another one which is even better. 



[473] 



EATING FOE HEALTH 

MENUS FOR THOSE SUFFERING FROM 
HYPERACIDITY 



Mild apple, baked or raw. 

Figs or raisins, well masticated. 



Vegetable soup. 
Baked potato with butter. 
Cooked cabbage or other succulent vege- 
table. 
Celery or other green raw vegetable. 



Cottage cheese or nut meats. 
Cooked parsnips or other succulent vege- 
table. 
Turnip tops or other greens. 
Eaw vegetable salad. 



[474] 



DIET HINTS FOR VARIOUS TYPES 

Masticate real well, eat natural foods, 
be moderate and prepare and combine 
foods as directed in this work and hyper- 
acidity will be overcome. 



[475J 



CHAPTER 35 

WHAT AND WHEN TO DKINK 

As the body is composed mostly of wa- 
ter — two-thirds or more of the body being 
water — it is important to know what and 
how to drink. Water we do not need to 
digest, for it is absorbed unchanged from 
the digestive tract. 

We drink for the sake of getting wa- 
ter. Hence it is obvions that coffee, tea, 
alcohol and other fhiids are not taken en- 
tirely for their liquid contents, for water 
would serve as well. Most of these fluids 
are taken for their taste or for the stimu- 
lation or "kick" they have. And that 
leads to bad habits. 

Coffee: With its ordinary amount of 
cream and sugar coffee is a combination 
of food, beverage, stimulant and depress- 
[476] 



WHAT AND WHEN TO DRINK 

ant. It first stimulates and then depresses. 

This can not be made too emphatic: No 
child should drink coffee. It is not good 
for adults either, but not so harmful to 
them as to children. 

Coffee is a laxative at first, but if it is 
taken, in sufficient quantities covering a 
long period, it will help to derange the 
nervous system. Then it causes weaken- 
ing of the muscles, those in the bowel 
walls included, and that is a source of 
constipation. 

The alkaloid of coffee, caffeine, is one 
of the most deadly poisons known when 
taken in concentrated form. 

Adults who care to retain physical and 
nervous stability should limit themselves 
to one cup of coffee a day, preferably in 
the morning. Some ought not to touch 
the stuff, and everybody would be better 
off without it. 

Tea: "What has been said of coffee can 
almost be repeated about tea, except that 
tea is more constipating than coffee. 

I know of no benefit to be derived from 
[477] 



EATING FOB HEALTH 

using tea. It contains the same alkaloid 
as coffee, but in tea we usually call it 
theine. 

Chocolate and cocoa: As usually made 
with milk and sugar these are rich foods. 
They contain the alkaloid theobromine, 
which is the same as caffeine. 

A cup of cocoa or chocolate is all right 
as a part of a meal, but it should not be 
used daily by those who spend most of 
their time indoors. 

The habit of eating chocolate candies at 
all hours is vulgar and a sign of gluttony. 
It eventually deranges the liver and helps 
to produce indigestion and poor com- 
plexion. It is a beauty-killing habit. 

Drug store drinks: Water is the only 
good drink between meals. 

Fruit drinks: If these are made of pure 
fruit juices and sugar and water; or if 
fruit juices and water without sugar, they 
are good, especially in summertime » It 
is all right to have them cold, but ice 
should not be put into them. Iced drinks, 
[478] 



WHAT AND WHEN TO DRINK 

taken habitually, irritate the digestive 
organs. 

To make fruit drinks : Take any kind of 
fruit juice you please (lime, lemon, or- 
ange, grape, pineapple, berry, etc.) and 
mix with water, with or without sweet- 
ening. 

It is best not to take fruit drinks with 
the meals when starches are eaten, but at 
any other meals these drinks are all 
right. 

Between meals drink plain water. 

Alcoholic drinks: Alcohol burns in the 
system, liberating heat. It first irritates 
and then depresses the body. Children 
should certainly not have alcohol. Those 
who have reached years of discretion will 
have to decide for themselves. 

A glass of light wine or light beer daily 
does no more harm than a cup of coffee 
or tea, but alcoholic drinks are not needed, 
and the body is better off without them. 
If taken, it should be at meal time. 

Those who overeat of starches and 
[479] 



EATING FOR HEALTH 

sweets often manufacture much alcohol in 
the digestive tract. They go on a jag 
without knowing what makes them feel 
gay. Habitual drinking of alcohol is bad 
for the health. An occasional glass of 
light wine or light beer probably does no 
harm. But the trouble is that the tend- 
ency is for the occasional drinker to be- 
come a habitual one. 

Beer substitutes: Many men like the 
bitter taste of beer. Beer substitutes are 
now being put on the market. They con- 
tain the bubbles and the bitters and hardly 
any alcohol. When the alcohol contents 
are brought down to one-fourth of one 
per cent (0.0025%) any one may safely in- 
dulge in the beer substitute. Most beers 
contain fifteen to twenty-five times more 
alcohol than that. 

Milk is not a drink, but a nourishing 
food. 

Some like cambric tea, and it is all right. 
Use one-third or one-fourth milk and the 
[480] 



WHAT AND WHEN TO DRINK 

rest hot water. Sweetening may or may 
not be used. Serve with meals. 

Imitation coffees are made of cereals, 
fruits (bananas), peas and other vegeta- 
ble substances. Whether made at home 
or by manufacturers, there is no objection 
to them. When pretty well scorched, as 
they generally are, they have little or no 
food value. The sugar and cream served 
with them are rich foods. 

Tobacco, of course, is not a drink, but 
as we are considering the common domes- 
tic drugs — coffee, tea and alcohol — let us 
not slight tobacco. Many men and some 
women get a great deal of enjoyment from 
tobacco, for it has a soothing narcotic ef- 
fect. Tobacco invariably injures the chil- 
dren who indulge ; it also injures adults in 
slightly less degree. And it makes slaves 
of them. There is not a habitual tobacco 
smoker on earth who is master of himself. 
Tobacco heart and indigestion need no dis- 
cussion. There are no harmless tobaccos. 
Adults have to decide for themselves if it 
[481] 



EATING FOR HEALTH 

is worth while. Tobacco helps to decrease 
the physical strength and endurance. 

Water is the best drink. It should be 
our chief dependence and we need no 
other drink. 

Water should be clear and sparkling. 
If it is very heavily charged with lime or 
other earthy matters or with iron, it ought 
to be boiled or distilled. Water as it falls 
from the clouds, stored in a well aerated 
cistern, is good. Some mineral matter in 
the water is all right, but very hard water 
helps to bring on premature old age. Such 
water should be boiled or distilled. 

We can not specify a certain amount of 
water for everybody. We naturally drink 
more in summer than in winter. Some- 
times the body may demand a quart a day 
and at other times as much as a gallon — 
and in hot weather even more. 

Here is a good general rule for drink- 
ing: Upon arising in the morning, drink 
one or two glasses of water, taking it 
somewhat slowly. The temperature may 
[482] 



WHAT AND WHEN TO DRINK 

range from cool to warm, but it should not 
be ice cold nor really hot, for the extremes 
of temperature irritate the digestive tract. 

If thirsty when sitting down to a meal, 
drink some water. But drink nothing 
while eating, for it is not good to wash 
food down with fluid. If there is thirst 
when the meal is finished, have another 
drink of water. 

After leaving the table, try not to drink 
for two or three hours. This is for the 
purpose of leaving the digestion undis- 
turbed. Those with weak digestive or- 
gans should take this advice to heart. 

After this interval is up, drink as the 
body demands until next meal time. 
Those who eat only a little salt require 
less than the average amount of water. 
Most of us overeat of salt. 

Avoid waterlogging the body. Some 
think that one can not drink too much wa- 
ter, but this is nonsense. We need enough 
to keep the body fluid and to flush out the 
waste, and no more. In summer the wa- 
ter is also used for cooling purposes. 
[483] 



EATING FOE HEALTH 

Nature invented the best drink, and its 
name is water. 



MILK DIET 

There are some who have great faith 
in an exclusive milk diet. If they would 
go a little deeper into the subject of di- 
etetics, they would soon lose their faith, 
for they are working on a wrong basis. 

They think the milk is curative, when 
in fact it is no more curative than any 
other good food. 

In infancy, when there is great need of 
building material — protein — milk is a bal- 
anced food. After full physical develop- 
ment, only a little building material is 
needed, but much heat producing food. 
Then milk is far from a balanced diet, be- 
cause too much protein has to be taken in 
order to get enough heat producing food. 

After the body has become diseased 

through too complex living, any kind of 

a simple diet will cause improvement. A 

strict mono-diet — that is, eating only one 

- [4841 



WHAT AND WHEN TO DRINK 

kind of food — will help the patient to im- 
prove. It does not make any difference 
what is selected if the patient can digest 
it. The single food may be milk, or 
grapes, or oranges, or fresh figs, or whole 
wheat boiled or steamed. 

The good results are due to the sim- 
plicity, not to the special kind of food 
chosen. One will get as good results from 
whole wheat products, well masticated, as 
from milk. 

To go on a mono-diet for a short time 
is all right. To continue long on a strict 
mono-diet is foolish, because it will not 
produce as good results as a diet of dairy 
products, fresh fruits, fresh vegetables 
and cereals properly eaten. 

Those who live exclusively on milk will 
have unsatisfied cravings for food. One 
reason is that the milk does not contain 
enough of all of the necessary salts, iron 
for example. 

Those who go on a milk diet should be 
moderate. A pint of milk (sixteen ounces) 
at a time should be the limit, and they 
[485} 



EATING FOR HEALTH 

should not partake of milk more than 
three or four times daily. Of course, 
those who dedicate themselves to consum- 
ing milk, and doing nothing else, may vary 
from this, but living to eat milk is rather 
a low ambition. 

Those who have correct knowledge will 
not attempt to live on milk permanently. 



[486] 



CHAPTER 36 

P0PULAK HEALING SYSTEMS EXPLAINED 

In our country the three principal medi- 
cal systems are the Regular, the Homeo- 
pathic and the Eclectic. There are nu- 
merous mechanical systems, the most im- 
portant being the Osteopathic and the 
Chiropractic systems. Of the mental sys- 
tems before the public, Christian Science 
and New Thought are the most prominent. 
And these we shall comment upon. 

KEGULAK SYSTEM 

The Regulars, often called Allopaths, 
are the most ancient school of medicine. 
They took root in the long ago when evil 
spirits were supposed to fill the air. 
They, or at least their ancestors, flour- 
[487] 



EATING FOR HEALTH 

ished in ancient Egypt and they saw the 
Golden Age of Greece, when poets, phi- 
losophers, artists, playwrights, sculptors 
and architects were rearing such a vast 
and wondrous memorial of human genius 
that we have not ceased marveling yet. 
This age gave us Hippocrates, often called 
the Father of Medicine. 

The Eegular system is very elastic. 
There is no fixed principle that remains 
from century to century. The doctors take 
up this and that and the other thing, re- 
ject it and try something else. In olden 
times mystery and magic were the prin- 
cipal ingredients of treatment. 

To-day bacteria have the stage. More 
thought is given to germs and methods of 
conquering them than to any other sub- 
ject in medicine. The belief is that germs 
cause most of our ills and that the way 
to overcome disease is to destroy the 
germs and render their poisonous prod- 
ucts (toxins) harmless. 

The basis upon which Eegular medicine 
is founded is that we must overcome dis- 
[488] 



POPULAR HEALING EXPLAINED 

ease with treatments and medicines and 
vaccines and serums and antitoxins, etc. 

Although I am a graduate from a Beg- 
ular medical college, I find it hard to for- 
mulate the basic belief. For years the 
slogan used to be contraria contraribus 
curantur (contraries cure). Hence if one 
is depressed, a stimulant is given. If the 
body is overexcited, a sedative is given. 
The condition is treated by giving a rem- 
edy that has the opposite effect. 



ECLECTIC SYSTEM 

The Eclectics are not very numerous, 
perhaps not more than eight or ten thou- 
sand practicing physicians. 

They believe in treating according to the 
symptoms present, no matter in what dis- 
ease a certain symptom shows up. They 
have no set treatment for special disease. 
If a slow, full, bounding pulse occurs, it 
calls for the same remedy, no matter 
whether it appears in typhoid fever or 
Bright 's disease. 

[489] 



EATING FOR HEALTH 

The Eclectics prefer vegetable reme- 
dies, and do not take kindly to metallic 
remedies like mercury. Their "indicated 
remedies' ' nearly all come from the plant 
world. 

The purpose of Eclectic treatment is to 
overcome disease by means of medicine. 
Their medication is usually mild. 



HOMEOPATHIC SYSTEM 

The Homeopaths have a distinct doc- 
trine of their own, and it is, similia simili- 
bus curantur (like cures like). They be- 
lieve in giving medicines in very small 
doses, oftentimes ten thousand times less 
of the drugs than the Regulars give. They 
aim to give medicines of a kind that would, 
if given in large doses, produce the same 
kind of symptoms that are present in the 
disease under treatment. 

As a rule, the Homeopathic medication 
is mild. 






[490] 



POPULAR HEALING EXPLAINED 

OSTEOPATHIC SYSTEM 

As the name indicates, they pay par- 
ticular attention to the bones. The theory 
is that the various diseases are dne to dis- 
placements in the body frame, and these 
displacements incroach on vessels and 
nerves, causing disease. 

The treatment is given with the pur- 
pose of getting the body frame back into 
true. The spinal column receives more 
attention than any other part of the body. 

Like medical men, the Osteopaths have 
to spend several years in college to equip 
themselves for their work, and those who 
apply themselves gain a good knowledge 
of the human body and its functions. 
Many Osteopaths are now seeing the im- 
portance of proper diet and hygiene. 

CHIKOPEACTIC SYSTEM 

The Chiropractors believe that the 
fountain and origin of all disease is the 
spine. So they have evolved thrusts and 
[491] 



EATING FOR HEALTH 

treatments to apply to the spine. Unlike 
the Osteopaths, the Chiropractors do not 
have to have good preliminary education 
or thorough training. A few months is 
all that is required. The Chiropractors of 
my personal acquaintance devote their at- 
tentions exclusively to the spinal column. 

CHRISTIAN SCIENCE 

Christian Science is comparatively 
young. The cult is prosperous, as evi- 
denced by the beautiful churches of classic 
design which ornament our large cities. 

Having lived a long time with a Chris- 
tian Science family, attended their meet- 
ings and read a good deal in their books 
and periodicals, I ought to be able to give 
a brief outline of the most important 
points, even if I am unable to understand 
some of Mrs. Eddy's writings. 

The Scientists say that God is Good and 
God is All. God being perfect, and we a 
part of God, no such imperfection as dis- 
ease exists. Disease is an error of mortal 
[492] 



POPULAR HEALING EXPLAINED 

mind, and the healers give mental treat- 
ment to overcome this error. 

"God is Love," is a prominent and 
beautiful tenet of the faith. "All is 
mind," is another firm belief. All being 
mind we need not pay any special atten- 
tion to this material body of ours. Now 
I am getting into deep water, for there is 
no material body, according to Christian 
Science, but my mind will not divorce it- 
self from the idea of body. Anyway, it 
is not necessary to pay particular atten- 
tion to diet. But I notice that good Chris- 
tian Scientists stop smoking and drinking 
alcohol and such foolishness, and that is 
a good thing. 

The Christian Scientists believe in good 
will, good thoughts and cheerfulness. 

NEW THOUGHT 

New Thought is the product of good 

Old Thought, which has been expressed by 

moral teachers and sages from the dawn 

of history to our own day. The New 

[493] 



EATING FOR HEALTH 

Thought people believe in looking upon 
the positive side of life, in being cheerful 
and hopeful and looking for the best. 
Churchill *was a pretty good New 
Thoughter when he sang: 

"The surest road to health, say what they 

will, 
Is never to suppose we shall be ill. 
Most of those evils we poor mortals know, 
From doctors and imagination flow. ' ' 

So the New Thought idea is to face life 
cheerfully and fearlessly, giving our best 
and looking for the best. It teaches us to 
believe in our own greatness, strength and 
power, for we are of God. 

There are many other systems, physi- 
cal and mental, but we shall only discuss 
one more, and it is 



THE KATIONAL SYSTEM 

This name is given because it fits well. 
We know that the system is right because 
[494] 



POPULAR HEALING EXPLAINED 

it works well and is in accord with natural 
law. 

We recognize man as a part of nature, 
and look upon him as a blending of body 
and mind. Being a part of nature, man 
must obey the laws of nature if he desires 
to live in ease and comfort. When he dis- 
regards the laws of nature he becomes a 
criminal (a law breaker) and nature al- 
ways punishes him in some way. The 
punishment usually takes the form of 
physical or mental disease. 

On the other hand, if man will live ac- 
cording to nature's laws, he will remain 
well. He is then in harmony or in tune 
with nature, and harmony means health. 

We know that serums and drugs are not 
necessary, for they do not build up the 
body. Air, water and food contain all the 
elements the body needs and when they 
are properly taken, there is no physical 
disease. 

We Jcnow that germs are harmless to the 
individual who lives right. Germs are his 
friend. They are a necessary part of our 
[495] 



EATING FOR HEALTH 

life. If they all died we would die too, for 
without germs there can be no plants, and 
without plants there can be no animals. 

We further know that the most impor- 
tant thing a physician can do is to edu- 
cate his clients, for correct knowledge ap- 
plied brings health. 

Man, being both physical and mental, 
must also give himself good mental care. 
If he allows himself to be cross, cranky, 
sour and worried, he gets out of tune, out 
of harmony; and discord is disease. 

The most important part of gaining and 
retaining physical health is to select and 
prepare foods properly and eat them cor- 
rectly. Hence we have stressed this in our 
work. 

But do not make the mistake of believ- 
ing that eating is everything. ' i Man shall 
not live by bread alone." If the spirit is 
evil health will take flight. 

In one sentence we shall give you the 
formula of health: 

Get body and mind into balance through 
right living and right thinking. 
[496] 



POPULAR HEALING EXPLAINED 

Get the truth and live it, and health will 
be your portion. The average man and 
woman can have good health. 

Health is at your command. Help your- 
self. 

What a wonderful thing is health! It 
changes the outlook upon life and makes 
us grateful and thankful for little things 
that the sick do not notice. 

A few Sundays ago I awoke as the sun 
finished painting the eastern sky in glori- 
ous gold. The great orb itself was mak- 
ing its appearance, sending its rays 
through the bare branches of the trees into 
my room. A little bird settled on the sill 
of the open window, and after giving me 
a few curious looks he sang a happy lay. 

Then I remembered a girl of seven who 
told me at Hermosa Beach, "So many nice 
things happen to me." Nothing special 
did happen to her. 

But when we have abounding health, 
many nice things constantly happen to us. 
[497] 



EATING FOR HEALTH 

Let us get our bodies and minds in tune 
and enjoy the nice things that happen to 
us, for nature is ever revealing her good- 
ness and beauty. 



FINIS 



[498] 



INDEX TO EATING FOR 
HEALTH AND EFFICIENCY 

PAGE 

Absorption of food .9 

Acidity 241, 471-475 

Acute diseases 360-375 

Adenoids 442 

Albuminous foods 19, 21 

Alcohol 84, 389 

Alcoholic drinks 479 

Allopaths 487 

Appendicitis 321 

Army feeding 405-409 

Arteriosclerosis 41, 43, 306 

Artichoke, Jerusalem (root) 25, 133, 437 

Assimilation of food , 9 

Autointoxication 320, 377 

Baby feeding 263-279 

Bacteria 47 

Bad taste in mouth 77 

Bags under eyes 438 

Baking powder bread .128 

Banquets 387 

Barley water . 268 

Beans, how to cook 124-127 

limas 25 

navy 23, 25 

[499] 



INDEX 

PAGE 

Beauty and right eating 78-79 

Beer 479 

Beer substitutes 480 

Beneficial effects of correct eating 71-80 

Biscuits, baking powder 128 

Blanching nuts 451 

Body 's composition 10 

Boils 440 

Bottle feeding for babies. 274-279 

Bran 322 

Bread, baking powder ., 128 

corn 130 

French 128 

gluten 132 

yeast . i 127 

Buttermilk 47, 154 

Butyric acid , 84 

Cambric tea 480 

Candies and confections 443-449 

Catarrh, chronic 244-247 

Cells of body 10 

Cereals (ripe grain foods) 25, 129 

Cheese 48, 156 

cottage , 155 

Chestnuts 455 

Chewing one 's food 6 

Children, how to feed 280-302 

Children's menus 17, 292-293 

Chiropractic '.491 

Chocolate 478 

Christian Science 492 

Chronic disease .376-386 

Clabbered milk 154 

[500] 



INDEX 

PAGE 

Classification of foods 19-34 

Clubs, eating in 396-400 

Coated tongue 78, 438 

Cocoa 478 

Cocoanuts 454-455 

Coffee 476 

Coffee substitutes 481 

Colds 73-75 

how to treat them 184-189 

Cold sores 441 

Cold weather eating, for meat eaters 51-70 

for vegetarians , 94-109 

Combining foods. ., 190-218 

fats 199 

fruits 202 

milk 201 

proteins 197-199 

starch , 199-201 

sugar 202 

vegetables 202 

Combustion (burning) in body 11 

Composition of body 10, 14-15 

Condensed milk 267 

Confections .443-449 

Constipating foods 331-338 

Constipation 319-330 

Cooking 111-157 

Cooking, bread 127-131 

cereals 127-132 

eggs 122-123 

fish 121 

fruits 150-154 

Hubbard squash 134 

legumes (peas, beans, lentils) 124-126 

[501] 



INDEX 

PAGE 

meats 113-120 

potatoes 132-134 

vegetables 135-140 

Corn bread 130 

Corn mush 131 

Correct eating .67-70, 71-80 

Cottage cheese 48 

how to make 155 

Country eating 413-432 

Country town eating 413-432 

Custard, plain 156 

Dairy products 23 

Dasheen 25 

Dessert eating 61-62 

Diarrhea 335 

Diet squads * 402-404 

Dieting to reduce weight 219-234 

Digestion , 5, 8 

Digestion, in intestines 8 

in stomach 8 

of various meats 41 

Dining car foods , 400-402 

Discolored eyeballs 439 

Disease symptoms 437-442 

Dressings for salads 142-147 

Drinks of all kinds 476-486 

Dry skin , 439 

Eating, as a cause of disease 306 

in country and country towns 413-432 

in pregnancy , 248-257 

its effect on success in life 76-77 

to gain weight 235-244 

[502] 



INDEX 

PAGE 

to reduce weight 219-234 

when past middle age 303-318 

when traveling. c . . , 390-395 

Eclectic physicians 489 

Eggs 46 

cooking 122-123 

Elements that compose the body 15 

Excretion of waste 12 

Falling hair , 440 

Fasting 360-375 

Fats 28 

combining 199 

Feeding in acute disease 360-375 

Feeding in chronic disease 376-386 

Feeding the baby 263-279 

Feeding the children 280-302 

Fermentation in digestive tract 84 

Fevers, feeding in 361 

Fever blisters 441 

Fish 22 

cooking 121 

Food and earning capacity 77 

Food as health builder 4 

Food classification 19 

Food combining 190-218 

Foods that are constipating 331-338 

Foods that are laxative 319-330 

French dressing 144 

Fruit and nut salad dressing 146 

Fruitarians 92 

Fruit cooking 150-154 

Fruit drinks 478 

Fruit juices for babies 267 

[503] 



INDEX 

PAGE 

Fruits, acid. 32 

combining 202 

juicy 33 

raw 434 

subacid ,33 

sweet 27, 33 

Frying 463 

Gaining weight through eating 235-244 

Garlic, as salad flavoring 32 

Gas in stomach and bowels 84 

Germs 185 

Hair, falling 440 

Hardening of the arteries 306 

"Health foods" 99 

Heartburn . . . . . 77 

Hives 359 

Homeopathic physicians 490 

How much to eat 350-359 

How to eat 339-349 

Hubbard squash 26 

cooking . 134 

Hyperacidity , .439, 471-475 

Importance of proper eating .1 

Indigestion, some causes of 6, 9 

some signs of 8-9 

Infantile paralysis 297-302 

Insomnia * . 73 

Iron 241 

Jerusalem artichoke 25 

Junket 155 

[504] 



INDEX 

PAGE 

Laxative foods 319-330 

Legumes (peas, beans, etc.) 23, 25 

Lentils 23, 25 

cooking 124-127 

Lima beans 25 

Lunches .390 

Macaroni 26, 31 

and cheese 130 

Manual labor and meat eating 43-44 

Mastication 6, 342 

Mayonnaise dressing 145 

Meat cooking 113-120 

Meat eating. 37-50 

and health 37 

in cold weather. 51-70 

in warm weather 158-172 

Meats 22 

as stimulants 44 

overeating of 42 

Menus: 

cleansing 36 

for country people 426-429 

for children 287-288, 292-293, 296 

for fever patients 366-369, 372-373 

for hives 359 

for laborers in cold weather 65-66 

for meat eaters, cold weather 55-59 

for meat eaters, warm weather 162-169 

for nursing women 260-261 

for pregnant women 255-256 

for reducing weight 230-233 

for rheumatics 469-470 

for the constipated 325-328 

[505] 



INDEX 

PAGS 

for those past middle age 313-317 

for those suffering from chronic disease 381-384 

for vegetarians, cold weather 102-108 

for vegetarians, warm weather 175-182 

Middle age diet 303-318 

Milk 46, 274, 435, 480 

clabbered , 47 

combining 201 

condensed 267 

Milk diet 484-486 

Mushrooms 31 

Natural salts 20 

Navy beans 25 

Nervousness 465 

New thought 493 

Nitrogenous foods ; 19 

Nursing period 257-262 

Nuts 23, 25, 435, 450-463 

Oatmeal 131 

Oats, rolled 131 

Obesity (fatness) - .219-234 

Offensive breath 77 

Oils 28 

Onions, as salad flavoring 32 

Osteopathic physicians 491 

Overacidity 471-475 

Overeating 389 

a cause of chronic disease , «. 43 

how to prevent it 344 

meats in excess _.'. 42 

Pain • • -442 

Pain, feeding in 361 

[506] 



INDEX 

PAGE 

Parsnips 26 

Peanut butter 460 

Peanut oil ,462 

Peanut roasting 459 

Peanuts 23, 25, 95, 450-463 

Peas, cooking 124-127 

dried 23, 25 

Pimples (acne vulgaris) 35-36 

Plethora 465 

Popular menus 396-411 

Potatoes 25, 436 

cooking 132-133 

Pregnancy, eating in 248-257 

Proteins or proteids 19, 21 

combining 197-199 

overeating of 53 

Ptomaine poisoning 40, 41 

Pumpkins 26 

Quantity of food needed 350-35*9 

Kadishes 31 

Rational health system 494-497 

Eaw foods 433-442 

Red nose 438 

Reducing weight 219-234 

Regular (allopathic) physicians 487 

Rheumatism 467-471 

Rice, and cheese 130 

and raisins 4.32 

boiled 131 

Rolled oats 131 

Sago 26 

Salad dressings 142-147 

[507] 



INDEX 

PAGE 

Salads, made of fruits 149-150 

made of fruits and nuts 147-148 

made of vegetables 140-142 

Salad vegetables 31-32, 436 

Sclerosis 94 

Skin, dull and dry 439 

Smoking 336 

Sour stomach ,. 77 

Spaghetti 26-31 

Squash 26 

Starchy foods 24-26, 85-89 

combining 199-201 

overeating of 96-98 

their purpose 24 

their source 25 

Substituting one food for another 62-63, 329-330 

Succulent vegetables 29-31, 435 

combining 202 

cooking 135-140 

Sugars 26-27 

combining 202 

refined 217, 324, 332 

Summer eating hints 170-172, 173-174 

Sweet fruits ,27 

Sweet potatoes, cooking 133 

Symptoms of disease .437-442 

Table of human weights 225 

Tapioca *. . .26 

Tea 477 

Teas 390 

Temperature of body ■. 11 

Thanksgiving dinners 409-411 

[508] 



INDEX 

PAGE 

1 * Tired feeling " 75 

Toast 128 

Tobacco 307, 481-482 

Tonsillitis 442 

Traveling, eating when 390-395 

Tubers (potatoes, artichokes) 25 

Typhoid fever 361-362 

Unleavened bread 128 

Vegetable juices for babies 267 

Vegetable salads 140-142 

Vegetables, combining 202 

list of . . . , 30-31 

succulent 29-31 

used in salads 31-32 

Vegetarianism 81-93, 96, 102-108, 173-184 

Vitamines 34 

Waste, excretion of 12 

Water drinking 482-484 

Weight table 225 

When to eat 339-349 

When to drink 476-486 

Whooping cough, a case 1 

Yeast bread 127 



[509] 



c 






-0 lM 



